Looking for a lower body HIIT workout to burn out your muscles in just 15 minutes?

Barry’s Bootcamp trainer Sashah Handal has you covered.

Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

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Ready to get started?

Get sweaty with this 15-minute lower body HIIT workout

Set 1:

1.

Squat kick-outs:Begin standing with your feet slightly more than hips width distance apart.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

Barry’s Bootcamp instructor certified in personal training, HIIT, indoor cycling, and TRX

Clasp your hands at your chest and squat backward.

Straighten your legs and kick your right foot 45-degrees to the right.

Return to center, squat back down, and kick your left leg to the left.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Keep going until youve completed 20 reps total.

Sit back and bend into your right knee.

Pulse up then down and return to center.

woman sweating in the gym

Push your butt back again and bend your left knee, pulse, and return to the center.

Keep it moving for 20 repetitions.

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Barry’s Bootcamp instructor certified in personal training, HIIT, indoor cycling, and TRX

Pop squats:Prepare to get that heart rate up!

Start standing with your legs together.

Jump out and down into your squat and touch your fingers to the floor.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Pop back up into standing.

Complete moves two and three 20 more times each.

Set 2:

1.

Healthy female training in the gym, performing a hip thrust.

Curtsy lunge:Start standing with your feet separated and your hands clasped in front of you.

Pick up your right foot and channel your inner-princess to curtsy backward.

Repeat 20 times onjustyour left side.

Single leg deadlift:Return to standing.

Stretch your arms all the way out like youre doing Warrior III in yoga.

Return to center and repeat 20 times on your left side.

Single leg inchworm:Start standing.

Walk into plank pose: shoulders over your wrists, pelvis tucked under, and legs and core engaged.

Walk your hands back into your squat once more and stand up.

Keep going for 20.

High plank donkey kick:Return to plank pose.

Lift your left foot off the ground and tuck it into your right elbow.

Kick it back and out to the left.

Draw your knee into the center, then shoot it straight back up.

Repeat for 20 reps total.

Extend your right foot up and push your hips up into the sky.

Lower down, bring the left foot to hover just over the floor, and repeat 20 times.

Repeat moves one through six on the right side.

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