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30-Minute HIIT Leg Workout, No Equipment (Zero30, Day 6)

Build lower body strength and burn calories at home with this HIIT leg workout, no equipment! This lower body burnout targets the legs, glutes, quads and hamstrings while getting your heart rate up at home!

This is DAY SIX of our Zero 30 Program.

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This HIIT leg workout combines the best of both worlds in an effective strength and HIIT workout.

You know that lower body workouts are some of my favorites, but I’m also really passionate about heart health. That’s why I like to incorporate a couple cardio-heavy or high-intensity interval training days into my routine every week.

This lower body HIIT workout can be done in your living room or on vacation and can be considered both a strength training and a cardiovascular workout!

Woman performing a lateral bound in this HIIT leg workout, no equipment.

HIIT Leg Workout FAQs

What Are The Best High Intensity Leg Workouts?

The best HIIT leg workouts combine strength-focused lower body exercises with powerful moves to challenge your quads, glutes, and hamstrings while providing heart-pumping cardio, too. Combining explosive, compound movements and doing them with minimal rest will turn a typical “strength” workout into a cardio workout.

Can You Build Lower Body Strength With Bodyweight Only Exercises?

YES! Bodyweight leg exercises can target all lower body muscles including your glutes, hips, quads, hamstrings and calves. No equipment, lower body workouts can also be scaled for beginner, intermediate or advanced, making them effective for anyone.

woman performing a forward lunge as part of a HIIT leg workout

HIIT Leg Workout, No Equipment

Zero 30, Day 6

A lower body strength workout that will also improve your cardiovascular health!

Burn calories and build lower body muscle with zero equipment at home! This HIIT workout routine is great for fat loss and building up those leg muscles.

Workout Equipment:

None! Just your bodyweight.

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Workout Instructions:

Follow along with the guided HIIT Leg Workout, No Equipment on YouTube, led by personal trainer Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (each circuit contains 2 strength exercises and 2 HIIT exercises)
  • Time Drop Format (circuit 1 is 45 seconds per exercise, 15 seconds rest; circuit 2 is 40 seconds per exercise, 20 seconds rest; circuit 3 is 30 seconds per exercise, 30 seconds rest)
  • Repeat Each Circuit x 2 Sets

Workout Outline

CIRCUIT ONE:
1. Squat and Calf Raise
2. Double Squat Jump
3. 80/20 Squat
4. Front Lunge and Squat Jump

CIRCUIT TWO:
1. Split Lunge or Split Squat
2. Double Lunge Jump
3. Sumo Squat and Lunge
4. Sumo Squat Jacks

CIRCUIT THREE:
1. Curtsy and Lateral Lunge
2. Lateral Lunge and Burpee
3. Side Center Chair Squat Pulse
4. Lateral Bound and Squat Jump

Prefer to Watch On YouTube?

youtube icon Lower Body HIIT

12 Best Bodyweight HIIT Leg Exercises

Squat and Calf Raise

Targets: Legs, glutes, quads, hamstrings, hip flexors, calves and core.

woman performing a squat and calf raise

How To Do A Squat and Calf Raise

  1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Drive through your heels to stand tall, squeezing your glutes.
  4. As you stand tall, perform a calf raise by rising onto your toes. Hold for a moment, then lower back down so your feet are flat on the mat.
  5. That’s one rep. Repeat.

Modification: Option to omit the calf raise and perform air squats.

Double Squat Jump

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a double squat jump

How To Do A Double Squat Jump

  1. Start in an athletic, loaded squat stance, knees bent, core engaged.
  2. Maintain this loaded squat stance as you perform a small squat jump by exploding off both feet to leave the ground, using the power from your legs.
  3. Land softly, then immediately perform a squat jump, exploding off both feet to send you even higher, pushing the arms back behind you and using the power from your legs.
  4. That’s one rep. Land softly and repeat this sequence of a smaller squat jump followed by a more powerful squat jump for the timed interval.

Modification: Perform a double squat pulse, then perform a squat and calf raise.

80/20 Squat

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing an 80/20 air squat

How To Do A 80/20 Squat

  1. Stand with feet hip-width apart, knees slightly bent.
  2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back right toe.
  3. Maintain a staggered stance as you perform an air squat, lowering down into a squat position until hips are parallel with your knees. Drive your knees out toward your outer three toes.
  4. Drive through your front left heel to stand tall, squeezing your glutes and repeat.

Front Lunge and Squat Jump

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a front lunge and squat jump

How To Do A Front Lunge and Squat Jump

  1. Stand with feet hip-width apart, knees slightly bent.
  2. Step your right leg forward into a front lunge, dropping your back left knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  3. Then, drive through the front right heel to reverse the movement and return to a standing position.
  4. Perform a squat jump by exploding off both feet to send you into the air, using the power from your legs.
  5. Land softly and repeat the front lunge into a squat jump for the timed interval.

Modification: Option to omit the squat jump and perform a front lunge into an air squat.

Split Lunge or Split Squat

Targets: Legs, glutes, quads, hamstrings, hip flexors, calves, adductors and core.

woman performing split lunges

How To Do A Split Lunge or Split Squat

  1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
  2. Find a split lunge stance by stepping your left foot back, right leg is forward.
  3. Drop the left knee down to the mat on a slow and controlled two-count, finding a reverse lunge position, aiming for 90-degree angles in each knee.
  4. Then, drive through the front right heel to stand tall on a one-count.

Double Lunge Jump

Targets: Legs, glutes, hamstrings, quads and thighs.

woman performing a double lunge jump

How To Do A Double Lunge Jump

  1. Stand with feet hip-distance apart. Shoulders stacked over hips.
  2. Jump the left leg back into a reverse lunge position, right leg forward; lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Jump up slightly, maintaining the loaded split lunge position (just jumping straight into the air slightly, using the power from your legs).
  4. Land softly, then explode up, switching legs as you do so to bring the left leg forward and right leg back.
  5. Repeat, alternating the leg that’s forward as you go.

Modification: Option to omit the jump and perform alternating two-pulse reverse lunges.

Sumo Squat and Lunge

Targets: Inner thighs, outer thighs, glutes, quads and calves.

woman performing a sumo squat and lunge

How To Do A Sumo Squat and Lunge

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Pivot to your right and perform a lunge, dropping the back left knee to the mat, right leg is forward. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  4. Drive through the front right heel to pivot back to center. Maintain the loaded sumo squat position.
  5. That’s one rep. Alternate, pivoting right and left to reverse your lunge throughout the timed interval.

Sumo Squat Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

woman performing sumo squat jacks

How To Do Sumo Squat Jacks

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
  2. With your chest upright and your core engaged, “jack” your feet out into a sumo squat (feet are wider than your shoulders).
  3. Land softly in a low squat, touching the ground with your fingertips if you can.
  4. Then “jack” your feet into a narrow stance, feet hip-width distance apart as you stand tall, driving the arms overhead.

Modification: Option to omit the jump and step in and out.

Curtsy and Lateral Lunge

Targets: Mainly the quads and glutes, but also engages the gluteus medius (outer butt and thigh muscles), inner thighs and core.

woman performing a curtsy lunge and lateral lunge

How To Do A Curtsy Lunge and Lateral Lunge

  1. Start standing with feet hip-distance apart.
  2. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then squeeze your left glute, driving your right leg forward as you stand up. As you stand, step your right leg out to the side into a lateral lunge.
  4. Push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
  5. Then, drive off your right foot to reverse the movement, exploding back up to center and stepping your right leg back into a curtsy lunge.
  6. Repeat this curtsy lunge to lateral lunge movement on the right leg for the timed interval; then switch sides for the second set.

Lateral Lunge and Burpee

Targets: Full body with an emphasis on the legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

woman performing a lateral lunge and burpee

How To Do A Lateral Lunge and Burpee

  1. Start standing, feet hip-width apart, slightly bent knees.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. As you hit center, perform a burpee by jumping your feet back to a plank position, lowering your chest down to the mat.
  5. Push yourself back up and jump your feet back in, jumping high with arms overhead.
  6. Immediately repeat the lateral lunge on the right, repeating this sequence for the timed interval.

Modification: Option to modify the burpee by stepping back, stepping in and standing tall.

Side Center Chair Squat Pulse

Targets: Legs, glutes, quads, hamstrings, hip flexors and core.

woman performing a side center chair squat pulse

How To Do A Side Center Chair Squat Pulse

  1. Start in chair pose, bending at the knees, ankles to touch, keeping your thighs and knees parallel.
  2. Pulse in chair pose for a two-count.
  3. Then, step your right foot out wide to pulse for a two-count in a loaded squat position.
  4. Step the right leg back to center and repeat the two-pulse in chair pose.
  5. Then, step your left foot out wide to pulse for a two-count in a loaded squat position.
  6. Step the left leg back to center and repeat the two-pulse in chair pose.
  7. Repeat this sequence, alternating the leg that steps out. Maintain the loaded squat stance the entire time.

Lateral Bound and Squat Jump

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs, calves and core.

woman performing a lateral bound and squat jump

How To Do A Lateral Bound and Squat Jump

  1. Start standing on the right side of your mat with your feet shoulder-width apart.
  2. Lower down into an athletic stance, knees bent, ready to move.
  3. Then drive off your right leg to bound laterally to the left.
  4. As you reach the left side of your mat, perform a squat jump. Explode off both feet to leave the ground; using power from your legs.
  5. Land softly, then repeat, this time bounding laterally to the right.

Modification: Option to omit the squat jump and perform a lateral bound and air squat.

Zero 30: FREE No Equipment, Full Body Workout Plan

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2 comments
  1. Lindsey,
    I just completed the entire Zero30 program, and I would have to say this is by far the hardest workout of the ten. I loved it. It was such a challenge, and my legs really felt the burn. I am used to doing weights, so I was hesitant to do only a bodyweight program but was pleasantly surprised that I felt sore in places I don’t normally feel sore. Thank you for all the workouts!

    • Hi, Shelby! Thanks so much for sharing this – I am so happy to hear you loved the Zero 30 program! Thanks for giving it a try and for putting the workouts to such good use. It’s so appreciated! -Lindsey