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5 Powerful Lower-Body HIIT Workout Moves

Explosive jump-style movements, also known as plyometrics, are perfect for high-intensity interval training (HIIT) workouts. This cardio HIIT butt workout incorporates plyo moves to fire up your fast-twitch muscle fibers, boosting calorie burn and improving power, stamina, agility, and speed. Plus research shows jump training is great for building bone density. Be sure to give each 30-second set your maximum effort in this HIIT butt workout for best results. (Related: 10 Power Plyometrics For Legs You Need to Start Doing)

How it works: Up to three non-consecutive days a week, warm up for 3 to 5 minutes, then perform each move as quickly as possible, resting 30 seconds (or more, if needed) between exercises. Repeat the entire HIIT butt workout circuit 3 times total. (ICYMI, here’s the real difference between HIIT and tabata.)

Total Time: up to 30 minutes

You will need: No equipment

1. Alternating Jump Lunge

A.

Step left leg back into a lunge, swinging left arm forward.

B.

Push off the ground and jump up, scissoring legs mid-air and swinging right arm forward, landing in a lunge with left leg forward. Repeat, alternating legs each rep.

Sets:

3

Reps:

AMRAP for 30 seconds

2. X Jump

A.

Get in a narrow squat position with feet together and arms bent in front of chest.

B.

Jump straight up, opening arms and legs into an “X” shape in the air. Land in starting position. (Related: Everything You Need to Know About Plyometrics, Plus Knee-Friendly Exercises)

Sets:

3

Reps:

AMRAP for 30 seconds

3. Lunging Power Hop

A.

Step left leg back into a lunge, swinging left arm forward.

B.

Jump straight up, pushing off right foot and bending left knee in front of hip, swinging right arm forward to help power the jump. Land in starting position. Switch legs to complete set.

Sets:

3

Reps:

AMRAP for 30 seconds

4. Donkey Pop-Up

A.

Squat and place hands shoulder-width apart on the floor. Quickly shift weight onto arms and kick heels up toward butt, lifting hips in the air.

B.

Return to starting position, landing with feet hip-width apart, and immediately jump straight up, swinging arms naturally to help power body upward. Land in a squat.

Sets:

3

Reps:

AMRAP for 30 seconds

5. Side Lunge Switch

A.

Take a wide step to the right and lunge (try to touch right fingertips to the ground), pushing hips back.

B.

Push off right leg and jump up and to the left, bringing feet together mid-air. Land with knees slightly bent and hip-width apart. Repeat, alternating sides each rep. (Then try these 8 exercises to keep the HIIT butt workout fun going!)

Sets:

3

Reps:

AMRAP for 30 seconds

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