6 Best HIIT Leg and Glute Workout for Maximum Results

HIIT Leg and Glute Workout

Have you been searching the web for exercises that you can squeeze into your everyday routine even when you are running super late but want to get that quick workout in? We’ve done the research for you and come up with a list of the Best HIIT leg and glute workouts that you can give a try.

Can we have some brownie points for exercises that are noise-free and also require no equipment?

Let us get you a little closer to the summer body you’ve been wanting for a while now with these best HIIT leg and glute workouts.

What is High-Intensity Interval Training? 

High-Intensity Interval Training(HIIT) is a form of cardiovascular exercise that is an effective way to burn calories. You’ll have an alternate period of anaerobic exercise with a recovery period that is less intense, with the aim that you don’t become too exhausted to continue.

Generally, a HIIT workout is under 30 minutes in total but may extend to 45 minutes, depending on your fitness levels. you’ll do about 20 seconds of intense exercise, followed by 10 seconds of rest, but these intervals will also depend on how long your session is.

Don’t have the motivation to go hit the gym? Check out ways to motivate yourself to go to the gym!

These HIIT leg and glute workouts are beginner-friendly and they can be started without any equipment.

You’ll be able to build muscle, lose weight, and boost your metabolism. Plus, there’s a bonus, your body will burn calories for two hours even after your workout.

You’ll find that it will help you build a healthier and stronger heart, and you’ll soon notice an improvement in your general fitness levels. It’s known to reduce blood pressure, cholesterol levels, and abdominal fat. HIIT is believed to offer the same benefits as other types of training but in a much shorter duration.

You’ll need to complete these workouts alongside maintaining a healthy lifestyle and balanced diet to see the expected results.

Having a fit, strong lower body helps you move through your day with greater ease. 

Doing a lower body workout regularly can help to shape your legs, hips, and glutes by building lean muscle mass in those areas. You’ll strengthen muscles in the quadriceps, hamstrings, glutes, and calves.

No matter if you workout at home or the gym, these HIIT leg and glute workouts are sure to leave your legs shaking.

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                   Lower body fat melting HIIT session


 Doing warm-up increases body temperature and blood flow which helps increase the rate of energy production to all those active muscles.

Exercising without warming up places potentially dangerous stress on the heart. Warming up reduces the stress on the heart. Dynamic warm ups are the most effective way to avoid injuries.

6 Best HIIT leg and glute workouts:


Squats are a full-body compound movement exercise that works most of the joints and muscle groups like the hips, glutes, quads, and hamstrings and benefits the core.  Squats are quite good for the knees if done correctly, as good muscle structure around the knee helps in the knee’s supporting functions, and therefore is an excellent HIIT leg and glute workout. Excess weight is detrimental to knee health, so maintaining an ideal weight is vital. 



How to Squat?

  • Stand with your feet slightly wider than your hips.
  • Your toes should be pointed slightly outward – the wider your stance, the more outward you’ll want to rotate your feet.
  • Look straight ahead and pick a spot on the wall in front of you.
  • Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.

Challenge yourself with Bodyweight squats which is a great way to kick start this week. 

Here are a few squat variations that you can try to spice things up during your next HIIT leg and glute workout:

  1. Air Squat
  2. Side Squat
  3. Split Squat
  4. Sumo Squat


Lunges are a single-leg bodyweight exercise. Similar to squats, this is also a multi-joint and muscle exercise. Lunges help you develop mobility, balance, and core strength focusing on one side of the body at a time.

It engages the quads, glutes, hamstrings, and calf muscles. The abs and lower back are engaged for better stability.


How to lunge?

  1. Stand with feet hip-width apart.
  2. Take a large step forward with one leg.
  3. Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted.
  4. Descend until your rear knee almost touches the floor, creating a 90° bend in both knees.
  5. Drive through the heel of your front foot and push yourself back up to your starting position.

Here is a set of challenging variations that you can also try

  • Alternating lunge jumps
  • Reverse lunges
  • Walking lunges
  • Overhead lunges


The glute bridge hold tightens your glutes, strengthens your core, and helps build power. Glute bridge hold does not only burn fat around your hip and belly, but it also strengthens your lower back, making it a must-do HIIT leg and glute workout.

Bride hold

How to do a glute bridge hold?

  • Start by laying down on the floor on your back.
  • Then, place your arms beside your body and get your legs towards your butt, keep your legs at 90 degrees, and your feet flat on the floor.
  • Now by pushing your upper back and feet towards the floor, lift your hip up towards the ceiling till your body gets straight from shoulder to knees.
  • By engaging the core and glute muscles to hold that position as long as you can, then slowly lower your hip back to the start position.
  • For beginners aim for a 30-second to 1-minute hold.


Plank jacks help to stabilize the hips and spine while moving the lower body. They develop strength and stability while also building cardio capacity.

Plank jacks help activate the muscles of the posterior chain – hamstrings, glutes, rear delts, and lats.

You may target your core with a plank jack but it is in fact more than a HIIT leg and glute workout and is a whole body exercise.

5 – minute plank workout to elevate your plank game.

How to Plank, Squat, and Jump?

  • Kneel on the floor and place your hands on the floor. Bend your elbows so that your forearms rest on the floor. Your elbows should be directly beneath your shoulders.
  • Extend your legs behind you and tuck your tailbone slightly so your pelvis is perpendicular to the floor. Squeeze your glutes and brace your core. Your body should be in a straight line, your back flat. Focus your eyes on the floor.
  • Keeping your body in a straight line, slightly bend at the knees and hop both feet out to the sides as if doing a jumping jack.
  • Land on your toes, allowing your knees to bend slightly again, and then hop your legs back to the starting position.


Burpees, a squat thrust with an additional stand between repetitions, is a full-body exercise for strength training.


How to start doing burpees?

  • Start in a squat position with your knees bent, back straight, and feet about shoulder-width apart.
  • Lower your hands to the floor in front of you so they’re just inside your feet.
  • Kick your feet back so you’re on your hands and toes, and in a pushup position.
  • Keeping your body straight from head to heels, do one pushup. 
  • Do a frog kick by jumping your feet back to their starting position.
  • Stand and reach your arms over your head.
  • As soon as you land with knees bent, get into a squat position and do another repetition.

We know burpees can be exhausting. What makes them tiring and challenging is also what makes them a highly effective exercise that can help build strength, endurance, and cardio fitness. So, make sure you include it in your HIIT leg and glute workout.


High knees might seem like a simple exercise to perform, but cranking out a few sets of this high-energy move gets your heart racing. They activate your lower body, and core muscles.

What’s more, high knees can serve as a warmup, cardio burst between resistance training exercises, or part of a High-Intensity Interval Training.

High knees
High Knees

How to do high knees?

  • Stand with your feet hip-to-shoulder-width apart and your arms at your sides.
  • Looking straight ahead, open your chest, and engage your core muscles.
  • Begin by bringing your right knee toward your chest, slightly above waist level. Simultaneously, move your left hand up in a pumping motion.
  • Quickly lower your right leg and left hand.
  • Repeat the same with your left leg and right hand.
  • Alternate your right and left leg for the desired time.
High knees
High knees


What are the best high-impact HIIT workouts for women?

If you have some stubborn areas that hold fat in your lower body then HIIT leg and glute workouts are phenomenal at burning fat and a great addition to your fitness routine.

Lateral lunges, planks, and cardio moves like jumping jacks and glute bridges are great HIIT for women.

What exactly is HIIT?

High-Intensity Interval Training(HIIT) is a form of cardiovascular exercise that is an effective way to burn calories. You’ll have an alternate period of anaerobic exercise with a recovery period that is less intense.

What are the benefits of having a stronger glute?

Having strong glutes will improve your overall health, strengthen your spine, improve posture and reduce the risk of injury, as well as help prevent knee, hip, and lower back pain. This is especially important if you work at a desk all day.

Check out more of our fitness articles like Quick hits: Standing legs and booty workouts.


If you’re bored of your regular monotonic workout routine you’ve come to the right place, stumbling upon this cherry-picked list of HIIT leg and glute workouts will help you attain maximum results.

We’ve kept the list apartment-friendly for those of you with strict landlords and also included exercises that require jumping for all of you who are passionate about jumping.
We hope this list has brought some clarity to the people who always associate HIIT workouts with jumping, which in reality is not the case.

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