HIIT Leg Workout – How to Do a HIIT Workout for Your Legs

HIIT Workout for Your Legs
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If you’ve never done a HIIT leg workout or you’re looking for more options, you’ve found the right article! I have good news and bad news for you.

Good news: If you hate spending hours doing cardio, then you will love this style of workout.

Bad news: You’re going to be tired.

What if I told you that you could:

  • Lose Weight
  • Improve Metabolic Health
  • Improve Muscular Endurance
  • Reduce Your Risk for Diabetes
  • Burn Calories After your Workout
  • And Improve Cardiovascular Health

All in a 20 – 30-minute session, just a few times a week?

Sound too good to be true? It’s not. Welcome to High-Intensity Interval Training. Before you go further, if you already know what HIIT workouts are and are simply looking for HIIT leg workouts you can do, my suggestion for you is to subscribe to BodyFit by BodyBuilding.com and use the HIIT workouts provided by them.

BodyFit by Bodybuilding.com offers a huge variety of HIIT leg workouts and other workout plans you can follow along with:

What is High-Intensity Interval Training (HIIT)?

hiit leg workout at home

High-Intensity Interval Training (HIIT) is a simple but effective form of exercise.

To do a HIIT workout, you will alternate short periods of high-intensity work, followed by more extended periods of low-intensity work or rest. In a 20 – 30-minute workout routine, you may do 15 – 20 minutes of low-intensity work and 10 minutes or less of high-intensity work.

HIIT is a powerful fat-burning workout that you can do in less than 30 minutes, and with less than 10 minutes of actual hard work!

How Do HIIT Workouts Work?

hiit leg exercises

Regardless of intensity, exercise puts stress on your body. When facing this stress, your body adapts and grows to make it easier to handle the stress in the future.

Despite being a short workout, high-intensity interval training still puts enormous pressure on your body, resulting in increased calorie burning and fat loss.

For example, a 2007 study published in the Journal of Applied Physiology stated that 7 sessions of HIIT over 2 weeks showed an increase in fat oxidation by about 30%, meaning you burn more fat with high-intensity interval training!

HIIT workout benefits

A 2007 study published in Medicine & Science in Sports and Exercise concluded that a 15-week exercise program showed that interval training lowers insulin levels and can increase fat oxidation, showing greater fat loss in the long term.

HIIT Benefits

Furthermore, a 2015 study published in Obesity Reviews stated that HIIT programs are more effective at lowering fasting glucose levels and improving metabolic health in those with Type 2 diabetes.

The point is, HIIT is effective at burning fat, lowering insulin and glucose levels, improving metabolic health, and helping your body adjust to intense workouts.

High-Intensity Interval Training (HIIT) vs. Low or Moderate Intensity Cardio

HIIT works well, but does high-intensity interval training work better than low or moderate-intensity cardio? A high-intensity workout puts more significant stress on the body, forcing it to grow and adapt more than during a low-intensity workout. As with anything in life, what you put in is what you get out.

Studies show that:

  • 3 HIIT sessions per week for 8 weeks has been shown to increase VO2max (this is how well you utilize oxygen, a common measure of cardiovascular health) and increase fat loss [East Tennessee State University (2001)]
  • HIIT results in higher energy expenditure over 24 hours, meaning that you will continue to burn calories after your workout [Medicine & Science in Sports & Exercise (1996). Why? This is a difficult workout, so your body will work harder to recover and will use more energy (calories) even after exercise.
  • HIIT is superior over low or moderate intensity training for reversing the risk factors of metabolic syndrome (conditions that increase risk of heart disease, diabetes, and stroke) in a 16-week study of 32 adults with metabolic syndrome [Circulation (2008)]

Interval training is more effective at burning fat, burning calories after a workout, and improving metabolic health than standard low to moderate-intensity cardio.

How to Get Started with High-Intensity Interval Training for Your Legs

Here are a few tips you need to know to get the most out of your HIIT leg workouts:

How Intense Should Your HIIT Leg Workouts Be?

Your HIIT leg workouts should be pretty intense because you are trying to get a solid workout in 30 minutes. But don’t be scared of that because it will be short then you can recover!

You want the high-intensity period to be about 80% or higher of your max heart rate, and the low-intensity period to be about 40-50% of your max heart rate.

For those of us that do not use heart rate monitors a lot, this means the high intensity should feel challenging. It should be difficult to carry a conversation, and you should feel like you really put work in.

The low-intensity period should feel comfortable. It is a recovery phase and should help bring your heart rate down. But keep moving!

How Long Should a High-Intensity Leg Workout Last?

Short answer: Maybe 30 seconds to 1-minute of high-intensity work, and 1 minute to 2 minutes before recovery. However, a 1:3 or 1:4 ratio is a good starting point while adjusting to this workout program.

For example, this can mean high-intensity work for 30 seconds, recovery for 1 minute 30 seconds or 2 minutes. Listen to your body and do what feels right.

You are pushing yourself but only by your standards, not anyone else.

As you advance, try a ratio of 1:1. For example, High-intensity training for 1 minute, and then recovery for 1 minute. As your body adapts, you want to continue pushing yourself by either reducing recovery time or increasing effort.

How Many Times Should I Do This?

You should do about 5 to 12 cycles (high intensity + low intensity = 1 time), but this will vary.

Repeat this to make up a 20 to 30-minute workout. You may repeat this anywhere from 5 to about 12 or 15 times depending on how long your intervals are. The idea is to reach a 20 to 30-minute workout and put a lot of effort into the high-intensity periods.

The ACSM recommends doing one HIIT routine per week while starting out, then increase to two routines per week. Make sure you give yourself time to recover between each, but you can even do this three times per week as you adapt.

Best Exercises for a HIIT Leg Workout

Although you might be confused, there is a reason I did not provide you any specific HIIT leg workout in this article. Although I could easily offer you a few high-intensity interval leg workouts, I prefer that you learn how to create your own.

If you want ideas for a few ideas you can add to your HIIT leg workouts, some of my favorite leg exercises are:

  • Air Squat
  • Jump Squat
  • Back Squat
  • Front Squat
  • Glute Bridge
  • Conventional Deadlift
  • Trap Bar Deadlift
  • Snatch Grip Deadlift
  • Forward Lunge
  • Reverse Lunge
  • Step Ups

A few other great pieces of equipment you can use in your HIIT leg workout include:

Regardless of which leg exercises or cardio machines you choose to use, the critical part to remember is the interval system. If you combine proper exercises and utilize the correct interval scheme, I am sure you will quickly realize how great HIIT workouts for your legs are!

HIIT Leg Workouts at Home

Although some of the equipment you need for more intense HIIT leg workouts can only be found in gyms or fitness centers, there are a lot of HIIT leg workouts you can do at home. One example is the Tabata interval protocol.

The Tabata interval protocol was the first High-Intensity Interval Training (HIIT) workout routine I ever learned.

Doctor Izumi Tabata discovered the “Tabata Interval Protocol” all the way back in 1996 when he and a group of researchers were studying the effects of moderate-intensity training versus high-intensity interval training anaerobic training capacity.

The Tabata interval method was originally tested using a stationary bike, although many different exercises can adapt to it.

Tabata intervals consist of eight sets of 20-second max efforts-where you push yourself as hard as possible (at about 170% of your VO2Max), followed by only 10 seconds of rest, creating a 2:1 work to rest ratio.

As stated in the initial study on HIIT Tabata training,

“moderate-intensity aerobic training that improves maximal aerobic power does not change anaerobic capacity.. Adequate high-intensity intermittent training may improve both anaerobic and aerobic energy systems significantly.”

Although you can use the Tabata interval training method with nearly any exercise, it is more effective with some than others. For your HIIT leg workout at home, I suggest you do Tabata intervals with body squats, lunges, or burpees.

Along with Tabata intervals, my next suggestion for you is to subscribe to BodyFit by Bodybuilding.com and take advantage of all the HIIT leg workouts they offer.

BodyFit by Bodybuilding.com offers thousands of different workouts and has tons of complete workout programs that you can follow step by step. Although you can make up your own HIIT workout for your legs with the exercises provided above, I believe your best option is to follow along with the workout plans that are listed on the BodyFit App.

Read Next: One Punch Man Workout Routine


Adam Kemp
Hello! My name is Adam Kemp. I am a professional basketball player and an ISSA Certified Personal Trainer. In 2014 I graduated from Marist College with a B.A. in Communications, and in 2022 I completed my Master's of Science in Nutrition Education at American University. Additionally, for the last eight years, I have played professional basketball in Europe. I am also an ISSA Certified Personal Trainer. The health and fitness tips you can find throughout the articles I have written include information I have learned throughout my basketball career, academic studies, and my own personal research. If you would like to learn more about my life, please take a moment to follow me on Instagram and Twitter.

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