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HIIT Workout Week 4 LEG BUTT

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HIIT Workouts are all the rage from everyone at the local gyms to the professional athletes.  Today’s post is my fourth HIIT Workout Week 4 LEG | BUTT focusing on strengthening your lower body.  HIIT Workout Week 1 can be found (here) HIIT Workout Week 2 can be found (here) HIIT Workout Week 3 can be found (here)

HIIT LOGO | ahealthylifeforme.com

The beauty of these workouts is that they can be done anywhere and everywhere, with little to no gym equipment. HIIT, stands for high-intensity interval training, it is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 

These exercises increases your metabolism meaning you burn more calories, lose more fat, and improve your cardiovascular fitness level in a short period of time.  HIIT trains and conditions both your anaerobic and aerobic energy systems ensuring an all over body workout both cardiovascular and muscular.  To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.  That means you work really really hard (harder than you want), but it is for short burst of time.  You get a few minutes to recover, letting your heart rate drop a bit, and then you repeat.  Remember your intervals involve maximum effort, not simply a higher heart rate.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.  Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.  I offer a few variations of certain exercise based on where you are in your fitness level.  If you are new to this, and you need more than 2 minutes of rest in between sets, by all means take more, but don’t wait to long (no more than 4 minutes) because the working sets will be harder on you the lower you let your heart rate drop.

Save the graphic to your phone to pull up for a reference later.

Please let me know what you think of the workout, I would love to hear from you.  Week 3 focuses on your core.  You need a strong core to help you throughout your daily life and with your other workouts. A strong core helps with balance which is essential to proper form and gaining strength.

HIIT Workout Week 3 LEG | BUTT:

  • 50 jump rope or jumping jacks
  • 10 squat jacks (in/out=1)
  • 10 reverse lunge w/kick (each leg)
  • 10 forward|backward bounds (eachleg)
  • 50 jump rope or jumping jacks
  • 10 pulse squat 10 side lunge (each leg)
  • 10 calf raise with toe touch
  • 50 jump rope or jumping jacks
  • 10 air squat
  • 10 side stand knee to elbow (each leg)
  • 10 lateral leg raises (each leg)
  • 2 minute rest

Beginner: Repeat set three times

Advanced: Repeat set five times.

All Over HIIT It workout week 4 LEG BUTT | ahealthylifeforme.com


Check out my other three HIIT Workouts.  Each contains a quick video showing you the moves.


HIIT WEEK 1: (video)All Over HIIT It workout WEEK 1


HIIT WEEK 2: (video)

HIIT Workout Week 2HIIT WEEK 3 (CORE): (video)

HIIT it Workout CORE Week 3

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5 comments on “HIIT Workout Week 4 LEG BUTT”

  1. If I want to do these HIIT workouts should I lift weights on days that I don’t do HIIT? I’m trying to figure out when to do weights and when to do HIIT. I need to lose weight so should I only do HIIT til I get to my goal weight and then do weights or can I do both?

    1. Hi VC, It will depend on your health and fitness level. If you are healthy I would shoot for 3-4 days a week. I do a HIIT type workout at least 4 times a week. Hope this helps.

  2. Love these downloadables. I feel like I have new breath breathed into my workouts already. Was getting pretty sick of doing the same thing. Thank you!
    Also LOVE, love your gorgeous food photos. I so struggle with food photography…so these are just fun to look at! (:

    1. Thank you Serena! You will love the HIIT workouts, quick and tough, burning a lot of calories while building strength.

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