Slider Leg Workout Flow (15 Mins)

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

  • Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

Workout Breakdown

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

  • Full range lunge
  • Hold for upturned back knee slide
  • Full range lunge
  • Hold for upturned back knee slide
  • Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

  • Full range tucks
  • Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

xo Nicole​​​​​​​​​​​​​​

Total Body HIIT Circuit Workout (30 On / 30 Off)

Total Body HIIT Circuit Workout (30 On / 30 Off) - This 20-min hiit workout is made up of five total-body exercises. Go through the circuit 4 times using an interval structure of 30 seconds work / 30 sec recover. #hiit #intervaltraining #workout #workoutvideo #athomeworkout

This total body hiit circuit workout uses the same structure as last week’s bodyweight workout. We’ll add in some equipment, but still keep it fairly minimal so you can do it at home. Enjoy!

20-Mins Total Body HIIT Circuit Workout

EQUIPMENT NEEDED:

This total body hiit circuit uses an interval structure of 30 seconds of work and 30 seconds of rest. You’ll go through the five exercises four times total. At the halfway point, we’ll rest for a full 60 seconds.

If you’re new to HIIT workouts or are short on time, you could opt to just go through the circuit twice instead of four times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Total Body HIIT Circuit Workout (30 On / 30 Off) - This 20-min hiit workout is made up of five total-body exercises. Go through the circuit 4 times using an interval structure of 30 seconds work / 30 sec recover. #hiit #intervaltraining #workout #workoutvideo #athomeworkout

Workout Breakdown

See 01:30 in the above video for a preview of the exercises and how to modify them.

  • Squat Jump Pull Apart + Row (resistance band)
  • Jump Lunge Row (resistance band)
  • Push-Press Jumping Jacks (dumbbell)
  • Side Lunge to Hop (dumbbell)
  • Star Plank Jacks x2 + Donkey Kick (bodyweight)

Similar Workouts

If you liked this total body hiit circuit workout, you’ll love these similar ones from the archives:

xo Nicole

No Equipment HIIT Workout (30 On / 30 Off)

No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

This no equipment hiit workout will take you 20 minutes to complete. It uses a 30-on-30-off structure, and is inspired by the workouts Natacha Oceane posts on her Instagram account (follow her for awesome workout ideas!).

This one left me totally out of breath—enjoy the challenge! 🙂

No Equipment HIIT Workout

This HIIT workout uses an interval structure of 30 seconds work and 30 seconds rest. The equal rest interval is so that you can really push your hardest during the work intervals. There are five bodyweight exercises in this circuit, and you’ll go through them four times. At the halfway point, you get an extra 60 seconds to recover.

If you’re short on time or newer to interval training, you could opt to go through the circuit just 2-3 times instead.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

No Equipment HIIT Workout (30 On / 30 Off) - This 20-minute hiit workout uses a 30 seconds on, 30 seconds rest structure. Go through the circuit of five exercises four times. #workout #hiit #intervaltraining #bodyweightworkout #workoutvideo

Workout Breakdown

See 01:37 in the above video for a preview of the exercises and how to modify them.

  • Squat Jack Heel Click
  • Shoulder Tap Plank Jacks
  • High Knees
  • Bottom-Half Burpees
  • Speed Skater

Similar Workouts

If you liked this no equipment hiit workout, you’ll love these similar ones from the archives:

xo Nicole