The 30-Minute HIIT Workout For Thighs, Butt And Abs

HIIT (high-intensity interval training) has been taking the fitness world by storm, and this workout is no exception. Build strength and endurance in your lower body with a high-energy, lower-body HIIT routine. The best part? It takes less than 30 minutes. Yas. 

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This is a bodyweight cardio circuit, which means you don’t need any equipment. Your legs will nonetheless be on fire by the time it’s over, as it’s full of explosive, plyometric movements to really target your glutes, quads and hamstrings.

Do each exercise for one minute before moving onto the next one, with as little rest as possible in-between. At the end of the circuit, take a minute rest. Then repeat the circuit two more times (three times total) to finish the workout.

Up for a real challenge? Try doing each exercise for two minutes each instead!

High Knees

  • Stand up straight with your feet hip-width apart.
  • Place your hands palms down facing the floor, hovering just above your belly button.
  • Quickly drive your right knee up high to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.

Lateral Jumps Or Skaters

Lateral jumps might seem simple, but as long as you’re doing them in proper form, your cardio, strength and endurance will be pushed to their limits within seconds. Do them on a box or on the floor.

  • Stand with your feet shoulder-width apart.
  • Jump out of your stance sideways towards the right side, then cross your left foot behind the right foot with a slightly bent forward posture.
  • From that position, repeat with your other foot for as many reps as you can.

Jump Squats

Here’s another straightforward exercise that offers remarkable results. To do a jump squat:

  • Stand with your feet shoulder-width apart.
  • Hold your arms out in front of you, and slowly lower your butt straight down.
  • Make sure your butt doesn’t go lower than your knees.
  • At the bottom of that range of motion, push yourself away from the ground in an explosive, upward jump.
  • Land on your feet with your knees slightly bent, never locked, to absorb the shock of your jump and prevent injuries.

 Hip Bridge

Time for some active recovery after all that cardio. Your butt, however, doesn’t get a rest!

  • Lie on your back and raise your hips toward the ceiling.
  • Continue to keep your knees bent at a 45-degree angle with your feet planted on the ground.
  • Lower your hips to the ground and then quickly raise them back up into the fully extended position.
  • Squeeze your glutes at the top of the movement and hold for 1-2 seconds before lowering back down to complete one repetition.

Tuck Jump

Back to work! Let’s warm up those legs again with some tuck jumps.

  • Start in a standing position, slightly bending your knees. Hold your hands out at chest height.
  • Lower your body quickly into a squat position, then explode upwards bringing your knees up towards your chest.

Jumping Lunges

  • Start in a standard lunge, right foot in front, both knees bent at 90-degree angles, with your bodyweight evenly distributed between your front and back foot.
  • Explode up from the lunge, using your arms for momentum, switching leg positions mid-air.
  • Land softly with your left leg in front, lowering down into the lunge and immediately begin your next jump.
  • Continue to repeat, switching your legs each time. Make sure never to extend your knee past your toes. Lean back slightly as you jump for balance.

Jumping Plank

  • Go into a full straight arm plank position, then push up, jumping feet between your hands.
  • Then do another jump movement to one side.
  • Jump back with your legs into a plank again. Them jump to the other side. 

Bicycle Crunch

  • Start on your back with your legs up in the air at a 90-degree angle, and your lower legs parallel to the ground.
  • Pull your abdominal muscles in, and lift your shoulder blades off the ground by contracting your abs.
  • Put your hands behind your head with your elbows out to the side, making sure not to pull on your head or neck.
  • Alternate extending each leg out straight while pulling the other knee in close to your chest.
  • Rotate your upper body with each rep, bringing your opposite elbow in to meet your knee.