High Intensity Leg Workouts
Today, a toned, slim and healthy body has become a number one priority for thousands of people all over the world. High intensity leg workouts remain quite popular because one of the biggest insecurities for the majority of weight-watchers is lower-body. It is quite hard to get rid of excess inches around this area and tone it. Luckily, there are dozens of methods that can provide remedy for this situation. As one person is different from the other, it is an important thing to remember to choose the most effective and suitable ones methods for you.
In this article you can find extremely efficient high intensity workouts, which will not only make your legs look gorgeous, but will also tone your glutes.
If we have piqued your curiosity then please read on!
High intensity leg workouts for a perfect lower body
High intensity interval training has numerous benefits for your health. It does not only help peel off unwanted pounds, but also improves cardiovascular and metabolic health (4). Moreover, it preserves muscles. The main point of this type of workouts is to achieve a high heart rate (80-95 percent of your maximum) for a short period of time (from 10 seconds and up to 3 minutes) (3).
Below you can find a list of effective exercises that will help you to achieve your fitness goal.
1. Glute bridges
This is one of the best exercises to tone your hips and glutes. To perform this workout, lie down on your back with your palms down by your sides. Then, bend your knees. Make sure that your feet are flat on the floor. Now, lift your hips up, so that your knees, hips and shoulders are on one level and form a straight line. When you lift your hips, make sure that the main load is on your heels. Make a 1-second pause, squeeze your glutes and slowly get back to the starting position. Finally, perform this in 15 reps (3).
2. Split squat with elevated rear leg
For this exercise you will need a bench that is about 12- to 24-inches tall (you can also take a step). Start this by stepping away from the bench and making sure that your right foot is approximately 2-3 feet in front of it. Then, place the tip of your left foot on the bench behind you, it is your rear leg. Next, bend your right knee and lower your body slowly and carefully, until your right thigh is parallel to the floor. Now, get back to the starting position. That’s one rep. Perform 8-10 reps for each leg (3).
3. High intensity leg workouts with jump rope
This is probably one of the most popular cardio workouts. You should perform this for 1 minute. However, make sure that you have chosen a suitable jumping rope for you. To choose a proper size, you should stand on the middle of the rope. Then, the bottom of the rope handles should come up to your armpits. This exercise will be the best option for the beginners (3).
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4. Crossover lunge
Stand straight with your feet shoulder width apart. Now, stand on your left leg and step back to the left side with your right leg while bending your left knee. Make sure you keep the majority of your weight on your left leg. Get back to the starting position. That’s one rep. Perform 10 reps for each leg (3).
5. Single leg deadlifts
Start standing on your left leg. Make sure it is slightly bent and the muscles are engaged. Now, slowly lower your upper body and elevate your left leg behind you, so that your body is parallel to the ground. Keep you back straight. You should feel some stretching in your hamstrings. Squeeze your glutes and carefully get back to the starting position. Perform 10-15 reps for each leg (3).
6. Lateral jumps
Start standing on your left leg. Then, jump sideward to the right to land on your right leg. Make a 1–second pause to stabilize yourself and jump back on your left leg. Keep your body lowered and your working leg bent. If you are a newbie, you can start carefully and slowly. You can also place your non-jumping leg on the ground behind you for better balance. However, as you get used to this exercise, it is important to increase the load and jump further and faster. Make sure you have enough space around yourself to avoid injuries (3).
If you are a beginner, you can start from one circuit of these exercises. Then slowly increase the load until you perform 3 circuits. It is highly important to start your training session from a short and light cardio warm-up. In this way you’ll gently prepare your body to the exercises and gradually increase your heart rate and blood flow to the muscles (1). Warm-up will also prepare your joints to work and in this way you’ll avoid injuries.
It is also important to keep in mind that when it comes to physical activity, everything is individual. That’s why the intensity may vary depending on your fitness level. You can start slowly and carefully and then gradually increase the intensity. To evaluate how fit you are and understand what level of physical load is appropriate for you, it is better to consult a doctor (2).
In conclusion, this high intensity leg workout is a great way to make your wish to having a perfectly shaped, healthy, and strong body come true. These exercises will tone all the necessary muscles making them stronger. Moreover, this type of workouts will support your heart and strengthen your overall health. However, it is critical to consult a doctor before starting high intensity workouts, as they can increase your heart rate. Take care of yourself and stay healthy.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Inspired with these leg exercises? Check up this 20 Min Full Body Workout at Home.
- Aerobic exercise: How to warm up and cool down (2019, mayoclinic.org)
- Fitness 101: The Absolute Beginner’s Guide to Exercise (2008, webmd.com)
- Try This Fat Burning Leg Workout (2014, acefitness.org)
- What are the benefits of high intensity interval training (HIIT)? (2020, medicalnewstoday.com)