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The 20-minute HIIT workout to target legs

Build muscle and whittle away your body fat with these five high-intensity exercises.

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The best 20-minute, calorie-torching circuit
ilbusca / Getty
The best 20-minute, calorie-torching circuit
ilbusca / Getty

“Developing strong, muscular legs is a two-step process,” says Brynn Putnam, founder of NYC’s Refine Method. “First, you need to build your body’s largest muscle groups—glutesquads, and calves—proportionally. Second, you need to reduce body fat levels enough that this muscle development is visible.”

That’s exactly why high-intensity interval training (aka “HIIT”) is so clutch. With this 20-minute, high-intensity workout, you’ll not only hammer each of the major muscles in your legs—you can do it in less time, to boot.

Directions

Do these five exercises one after the other, repeating the circuit four times through. Rest only if absolutely necessary.

For more legs workouts

Check out the 30 best leg exercises of all time, the workout to build strong, muscular legs, and the dumbbell circuit to carve lean muscle in your legs and shoulders.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout

The 20-minute HIIT workout to target legs (Do 4 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Reverse lunge knee-up hop

Equipment
Sets
1
Reps
10-12
Rest
0 sec.
Exercise 2 of 5

Jump Squat

Equipment
No Equipment
Sets
1
Reps
10-12
Rest
0 sec.
Exercise 3 of 5

Around the World

Equipment
Dumbbells
Sets
1
Reps
10-12
Rest
0 sec.
Exercise 4 of 5

Kettlebell Swing

Equipment
Kettlebells
Sets
1
Reps
10-12
Rest
0 sec.
Exercise 5 of 5

Mini band squat

Equipment
Resistance Band
Sets
1
Reps
10-12
Rest
60-120 sec.
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