{"id":1600,"date":"2021-09-02T16:34:37","date_gmt":"2021-09-02T16:34:37","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/hiit-leg-workout-for-a-sculpted-lower-body\/"},"modified":"2021-09-02T16:34:37","modified_gmt":"2021-09-02T16:34:37","slug":"hiit-leg-workout-for-a-sculpted-lower-body","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/hiit-leg-workout-for-a-sculpted-lower-body\/","title":{"rendered":"HIIT Leg Workout for a Sculpted Lower Body"},"content":{"rendered":"
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One of the most amazing things about training legs is the endless ability for the body to adapt to ever-tougher, more-challenging stimulus. A session that may have seemed really tough a month ago may be a breeze for you now.<\/span><\/p>\n That means you need to keep stepping up your efforts in order to continue seeing the changes you want. How? <\/span>Samantha Parker, C-IAYT, E-RYT 500, a yoga, kinesiophobia cognitive and movement specialist, and CEO of <\/span>Neoteric Movement Systems<\/span>, has the answer in the form of a three-level leg workout. Combining the tenets of high-intensity interval training (HIIT) with four ultra-effective thigh-focused movements, you\u2019ll sculpt every inch of your legs in just 20 minutes!<\/span><\/p>\n For this, you\u2019ll need a timer and possibly a partner \u2014 if not, a clock with a second hand will do, too. <\/span>Start with a five-minute warm-up, which can be a light, steady pace on the elliptical, rower or treadmill. A dynamic warm-up stretching routine is another option.\u00a0<\/span><\/p>\n You\u2019ll start on \u201cLevel 1\u201d for the workout, doing each exercise for 30 seconds, resting one minute, then moving on to the next. Continue through the circuit until 18 minutes has elapsed \u2014 by then, you\u2019ll have done the circuit three times through. \u201cIn the beginning, this 30-seconds-on, one-minute-recovery pattern may seem easy, but I promise \u2014\u00a0it won\u2019t be so easy once the five-minute mark rolls around,\u201d Parker warns.\u00a0<\/span><\/p>\n After your circuits, jump on a cardio machine for a two-minute slow-pace cool-down and you\u2019re done. Once you feel you\u2019ve mastered the Level 1 moves, you can step up to Level 2, eventually working your way up to the advanced Level 3 HIIT leg workout exercises as listed below.<\/span><\/p>\nThe 20-Minute HIIT Leg Workout<\/b><\/h2>\n
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\n \nExercise<\/td>\n Sets<\/td>\n Time<\/td>\n<\/tr>\n<\/thead>\n \n Alternating Lunge<\/td>\n 3<\/td>\n 30 seconds<\/td>\n<\/tr>\n \n Bodyweight Squat<\/td>\n 3<\/td>\n 30 seconds<\/td>\n<\/tr>\n \n Bridge\t<\/td>\n 3<\/td>\n 30 seconds<\/td>\n<\/tr>\n \n Alternating Step-Up <\/td>\n 3<\/td>\n 30 seconds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n