HiiT (Time Based) Lower Body Workout Guide | Staying Fit at Home

HiiT Lower Body Home Workout

 *Check out ALL of our @Home Workout Guides*

HiiT Lower Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a HiiT Lower Body Workout?

HiiT stands for high intensity interval training. What you can expect from a HiiT workout is a lot of high-energy and high-impact movements that will help to raise your heart rate and ultimately help with weight loss too. HiiT workouts tend to involve jumping movements that require your full energy for a period of time following by a period of rest. Rest periods are short and exercise periods are longer; that’s the magic of HiiT workouts. This HiiT Lower Body Workout Guide suggests working for 45 seconds followed by at 15 second rest. Try to stick to this time where you can but you can increase the rest time if you need to. Burn calories and improve your strength and stamina in a HiiT Lower Body Workout. A HiiT session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again.   

HIIT Box Jumps

What You Need For a HiiT Lower Body Workout

Not much. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there are a lot of jumping movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s get straight into it and fire up those quads/thighs! Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lunge Jumps

This is similar to squat jumps and will really work your quads and glutes. Get into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, put them on your hips as this may help. 

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 3: Forward Squat Jumps

This is why it’s important to make sure you have enough space as you’re now going to travel across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Lateral Squat Jumps

Onto another form of squat jumps. Your heart rate should be high now and you’ll be burning calories at a fast rate. Stand with your feet shoulder width apart and squat. Then jump into the air and to your left side. Squat again and then jump up to your right side. Repeat this process as many times as you can.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

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Exercise 5: Sumo Squat Jumps

This type of squat is a little bit different. Start with your feet much wider apart, literally in the position of a sumo wrestler. Your feet need to be pointing outwards with your heels facing in. Now, lower yourself into another squat and jump. Land on your feet and repeat this process again. Regular squats are great for your quads and sumo squats target your hamstrings and glutes a bit better.  

Perform this exercise for 45 seconds with a 15 seconds rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Split Squat Jumps

This is similar to the lunge jumps. Put your left leg out in front of your right and get yourself into a split squat position. Jump on the spot in a pulsing-type motion. Once you reach halfway, switch your legs over so that your right leg is in front. If you have some resistance bands at home, you could introduce them at this point so that you’re pulling some weight and working on your upper body strength but that’s optional.  

Perform this exercise for 45 seconds with a 15 seconds rest.  

Once you’ve finished this, you’ve completed your first round of the workout. Rest for 60 seconds and then repeat everything again, starting with squat jumps.  

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full HiiT Lower Body workout.

HiiT Lower Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

None required  

Fitness Space 

 

4m x 4m clear area like a living room, garden or dining room.  

Level 

 

Intermediate  

Duration 

 

15 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into pull, push, full body and abs meaning that you can focus on different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our HiiT Lower Body Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our HiiT Lower Body Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Bodybuilding - pull ups

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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