Burn out those legs, glutes, and calves with this interval workout! You’ll do each strength exercise for 1 minute, followed by a 30-second cardio push. Give it all you’ve got during both intervals, but especially during that cardio push. Go as fast as you can for 30 seconds for maximum heart pumping, sweating, fat burning, muscle burning results!
Target Muscles: quadriceps, hamstrings, gluteus maximus, gluteus minimus, calves
Equipment
-Optional: weights
Equipment
-Optional: weights
Workout
- 1 min squats (weighted option)
- 30-sec fast jumping jacks
- 1 min victory lunges-like victory lunge jump without the jump (lunge right leg back then bring that right leg up into high knee position. Repeat the same leg for 30 seconds then switch legs)
- 30-sec skaters
- 1 min calf raises (weighted option)
- 30-sec jump squats
- 1 min hip bridges
- 30-sec jump lunges
- 1 min clamshells (R leg)
- 30 sec high knees
- 1 min clamshells (L leg)
- 30-sec burpees
- 1 min lateral leg lifts (30 sec each side)
- 30-sec fast jumping jacks
- 1 min sumo squats (weighted option)
- 30-sec skaters
- 1 min step-ups (using chair, step up with right leg and bring left leg to high knee position; 30 seconds each leg)
- 30-sec jump squats
- 1 min bear crawls
- 30-sec jump lunges
- 1 min calf raises (weighted option)
- 30 sec high knees
- 1 min donkey kicks (30 sec each leg)
- 30-sec burpees
- 1 min fire-hydrants (30 sec each leg)
3 Minute Optional Burn Out
-1 min glute bridge
-30 sec squat pulses
-30 sec lunge pulses, R leg
-30 sec lunge pulses, L leg
-15 sec calf raises, R leg
-15 sec calf raises, L leg
