

Your strong legs are more than just for show. Even the most fundamental daily actions, like walking and balancing, require leg strength. So, if you want to ensure the betterment of your physical health, you need to include leg exercises in your routine. And if you're looking for a HIIT workout to keep your legs in tip-top shape, we've got you covered. But first things first...
What Is a HITT Workout?
HIIT, also known as high-intensity interval training, is a type of interval training that entails short bursts of extremely intense exercise followed by rest intervals or periods of lower-intensity exercise. In just about five to 30 minutes, HIIT routines can be completed, with the intensity of the workout increasing with the length of time. With HIIT exercises, you can work up a sweat without paying for or traveling to a gym, and it is an incredibly quick and effective form of training.
HIIT workouts deliver the same health advantages as low- and moderate-intensity aerobic workouts in a lot less time and have been shown to increase metabolism and build strength. High-intensity interval training, has been proven to enhance metabolism and build strength, and it offers the same health benefits as low- and moderate-intensity aerobic exercises in a lot less time.
Pro Tip: For intense intervals, aim for a heart rate of 85 to 90 percent.
Determine your rest-to-work ratio:
- Week 1: 30-sec work/60-sec rest
- Week 2: 30-sec work/45-sec rest
- Week 3: 30-sec work/30-sec rest
- Week 4: 45-sec work/30-sec rest
Beginner Workout:
Squats
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- Point your toes forward and space your feet just wider than hip distance apart.
- To move your hips back, gently extend your knees while bending at the ankle and knee.
- Keep your shoulders back and your heels and toes firmly planted on the ground as you kneel.
- In order to be parallel, which should be the ultimate objective, the knees should be at a 90-degree angle.
- Set your heels down and lengthen your legs to stand up straight. Your knees shouldn’t go over your feet while squatting. Instead, they should be behind the toes.
Jumping Jacks
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- Holding your hands at your sides, stand straight with your back straight.
- Jump while kicking your feet wide and raising both of your arms.
- Repeat.
Forward and Backward Lunges
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1. Step forward while keeping your hips separated, then slowly stretch both knees until your back knee is barely off the ground.
2. Step backward with the leg you used to stand up, then bend both knees to crouch down with your back knee just above the floor.
3. Keep going. Change legs after the set is complete.
30-sec work/60-sec rest or preferred rest-to-week ratio.
High Knee Run
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- Start by jogging while keeping your knees elevated.
- Slowly advance while jogging with your knees raised and your arms pumping back and forth.
- Proceed for 30 more seconds.
Squat Side Step
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1. Start by assuming a straight posture and placing your feet shoulder-width apart.
2. Pushing your hips back, squat.
3. Get to your feet, move to the side, and squat down once more.
4. Go back to your starting posture and continue performing this side-to-side motion until the set is finished.
30-sec work/60-sec rest or preferred rest-to-week ratio.
Lunge Pulses
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1. From a standing start, advance like you would when lunging.
2. Partial lunge, similar to a standard lunge, about a fourth of the way down. This is where everything begins.
3. Start your workout by pulsating up and down, then perform a lunge by rising and descending by around three inches. Make sure you remain in the lunge stance the entire workout, never standing up.
30-sec work/60-sec rest or preferred rest-to-week ratio.
If you want to add more intensity to this workout, keep reading for intermediate and advanced modifications to suit your fitness needs.
Intermediate Workout: Alternating Jump Lunges
- Bend your knees and take a deep lunge to get ready to jump. As you contract your abdominal muscles, naturally gravitate forward. Throughout the exercise, your core muscles will continue to be engaged.
- Put your weight down swiftly, then drive both feet into the ground with explosive force, launching your body upward while fully extending your knees and hips.
- Bring your feet together quickly as you jump into the air, then switch feet as you start to land. As you do this, you should alternate your arms.
- Keep your feet in a balanced stance as you land. The front knee shouldn't go past the front foot. Try to softly land on your forward mid-foot, letting your heel make contact with the ground. Avoid staying on the forward foot's toes. Allow your hips and knees to bend fully to absorb the landing while keeping your hips back. Keep your knees from locking.
- As you get ready to begin the next jump lunge, lower yourself to a deep lunge stance.
- For the duration of your workout, repeat the jump-lunge motion.
Intermediate Workout: Rear Leg Lift
- Beginning on all fours, place your hands under your shoulders and your knees beneath your hips.
- Set one leg out in the back of you. Avoid crossing your legs over since doing so can make your lower back hurt. Instead…
- The leg should be raised to hip level and then slowly brought back down.
- Continue until the set is finished with the opposing leg.
Advanced Workout: One Leg Drop
- Lay on your back on a mat with your legs straight and parallel to the floor.
- Start the exercise by slowly lowering your right leg until it nearly reaches the floor while maintaining bent knees. To lower the leg, try to take three to five seconds. Raise your leg to the starting position after a brief pause.
- Continue as necessary with the right leg, then switch.
Advanced Workout: Pile Squat
- Place your feet wider than shoulder-width apart when standing. Make a 45-degree turn outward with your toes. If your flexibility allows, you can turn your feet out further. But make sure your hips, NOT your knees, are doing the moving. You should have a straight line from your toes to your knees.
- Straighten your spine, hold in your abs, and stand tall. For balance, you can also extend your arms in front of you or to the sides.
- Bend your legs, push your knees out, and lower yourself until your thighs are nearly parallel to the floor while maintaining your upright posture. Avoid bending forward and avoid letting your lower back round.
- Stand upright and repeat.
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Taysha Robinson is a writer and high school English teacher, based in metro-Atlanta. A self described philomath, you can find her reading books and articles of every genre, attending educational conferences, and hiking wherever the terrain will allow.
Your May 2025 Monthly Horoscopes Are All About Blooming Softly & Trusting Divine Timing
May is about being patient, nurturing your dreams, and creating beauty in your world. This is a more stable and generous month than the chaos that April brought, and we get an opportunity for closure, healing, and rejuvenation this month. We are still amid some important retrograde transits, but these are ones we can navigate better by grounding our energy in the present moment, and not allowing ourselves to stress over the what-ifs.
With the Sun in Taurus for most of the month, May reminds us that there is beauty in finding your peace and not allowing anyone to disrupt that.
Pluto goes retrograde in Aquarius from May 4 until October 13, and this will be a time of remembering your power when it comes to your purpose, innovations, and the ability to attract support into your life. Mercury moves into Taurus on May 10, making this a good time for negotiations, creating new plans financially, and sticking to your word on something that holds value to you. The Full Moon of the month occurs in Scorpio on May 12, and this is the Flower Moon of the year, signifying growth and seeing the beauty in your life.
This Full Moon is all about letting go of what doesn’t feel authentic or resonate with you emotionally, and about experiencing more closure and healing within relationship matters.
Your May 2025: A Monthly Overview
Gemini Season officially begins on May 20, and we enter air sign energy, which is good for communication, business, and coming up with inspiring and new ideas. On May 24, Saturn enters Aries, beginning its new transit where it will remain for the next few years. Saturn in Aries is bold, direct, and straightforward, but so are its lessons. There is a gift in resilience and finding your strength during this time, and this transit will show you where your power is, but it may challenge you to confront self-limiting behavior in the process.
Mercury enters Gemini on May 25, and Mercury loves being here. Mercury in Gemini is the creative genius, and this is a month of aligning yourself with this energy. On May 26, we have a New Moon in Gemini, and it’s time to set your intentions for where you want a communication breakthrough in your life, and what new ideas you want to start planting the seeds for. This is a good New Moon for networking, exchanging ideas, having more fun, and getting inspired.
Article continues after the jump.
May 2025 Horoscopes for Every Zodiac Sign
Keep reading for your sun, moon, and rising sign below to see what May has in store for you.
ARIES
The impact from April is finally behind you, and you get to move forward this month, Aries. After a month of retrogrades and Eclipses, you are starting to see the progress of what you have been working towards financially this year. The Sun is in your 2nd house of abundance, self-confidence, and values this month, and you are putting your dreams here first.
With Venus also in Aries for the entire month of May, you are feeling the support within and without this month, and this is a beautiful month unfolding.
On May 24, Saturn enters your sign, beginning its transit in Aries, which will last for the next few years. Saturn is the master of tough love, and you are going to be learning a lot about yourself during his time and going through a growth spurt. The New Moon of May is at the end of the month on May 26 and will be giving you the answers and clarity you have been looking for, highlighting open communication in your life. Overall, this is your month of fewer obstacles and more progress.
TAURUS
Taurus Season is officially underway, and you are the main character right now, Taurus. Remember that. This month is about trusting your intuition and the timing of things, and knowing that things are working in your favor. With Venus, your ruling planet, in your 12th house for the month, you are seeking a lot of closure and culmination right now and are healing what was. Mercury enters your sign from May 10 until May 25, and it’s all about the perspectives you are gaining right now.
Don’t be afraid to ask the important questions and get down to the bottom of things that have been worrying you. On May 12, there is a Full Moon in your 7th house of partnership, and you are closing the door on what has not been working for you in love. You are seeing the clarity of what you need within your emotional world and how you want to navigate the changes you have been through here now.
GEMINI
May is a new beginning for you, Gemini. You have a lot of energy and vitality with you this month, and you are ready to accomplish some personal goals and intentions of yours. For most of the month, the Sun is in your house of closure and healing, and you are finding yourself rejuvenated from the transformations you have been through. Gemini Season officially begins on May 20, and with the Sun in your sign, nothing is holding you back from shining and living in your truth right now.
On May 25, Mercury enters Gemini until June 8, and Mercury loves being in your sign, as this is your planetary ruler.
Mercury in Gemini is forward-thinking, quick, and intelligent. You are coming up with solutions to previous challenges or obstacles, and overcoming something that has felt restrictive mentally. Before the month ends, there is a New Moon in Gemini on May 26, and this New Moon is one of the best times of the year for you to set your intentions and manifest your dreams. Remember you are worthy of what you are setting out to accomplish this month, Gemini.
CANCER
Cancer, this month requires you to slow down, take care of your health, and allow things to come to fruition the way they are meant to. There is a chance you could be overthinking more than usual this month, and you are being reminded that there is only so much that is in your control, and to give yourself some more grace. The Full Moon in Scorpio on May 12 will help you gain a little more clarity of the heart and is going to be a time of feeling the love and appreciation in your life.
Saturn enters your 10th house of career on May 24, remaining here over the next few years, and you are getting an opportunity to grow and discover where you may have been limiting yourself professionally, socially, or within your aspirations in life. This time is all about reminding yourself that you deserve recognition for the work you do, but that you must also be the one believing in yourself as well. On May 12, there is a New Moon in your house of emotional healing, and you are seeing the gifts of alone time, safe spaces, and tending to your creative inklings at the end of the month.
LEO
This month is an opportunity for a new beginning in love and progress within your emotional world, Leo. You are learning to trust your intuition more, and you are putting more of your energy into your heart’s desires. With the Sun in your 10th house for most of the month, you are shining in your truth and remaining confident in your goals in life.
Venus is in your house of adventure for the entire month, and this is a good time for experiencing romance while traveling or getting out of your comfort zone a little.
Saturn makes a significant move from Pisces into Aries at the end of the month and enters your 9th house. With Saturn here, you will be learning more about what mental growth and clarity mean to you, and this is a good time to dedicate yourself to higher education, traveling, gaining a new perspective, and honoring your integrity and values. The New Moon of the month is on May 26, creating magic within your friendships and community.
You are leaving this month with hope in your heart and new plans for the future.
VIRGO
May is a month of abundance and fruition for you, Virgo. Your dreams and intentions are coming to fruition, and you are owning that which you have created for yourself. With Venus in Aries, this is a good time for seeing support in your life financially, dedicating yourself to your commitments and responsibilities, and seeing the gifts in that. On May 12, there is a Full Moon in your 3rd house of communication, and this is an intuitive time for you, giving you the strength needed to close the chapter on what you don’t resonate with anymore.
On May 24, Saturn enters your house of shared finances, rebirth, intimacy, and resources, and over the next few years, you will be learning the importance of connecting with people who truly have your best interest at heart, and not committing to what feels unstable. Before the month ends, we have a New Moon in Gemini in your house of career, and this is a good time to manifest and set your intentions for where you want to see professional growth in your life.
Overall, May is about embracing your freedom while honoring the people and connections that help you grow and make you feel more secure in life.
LIBRA
This is a month of feeling empowered and ready to take on anything that comes your way, Libra. You are inspired by the progress you are making in your life right now, and with Venus in your 7th house of love, you are being well-received. This is a month of finding your balance between your path and the growth of your relationships, and there is a sense of support, harmony, and love in your life in May.
You are owning your authenticity and living in your truth fully, and this energy is magnetic.
However, Saturn also enters your 7th house of love this month, where it will remain for the next few years. Saturn empowers and helps you grow, but you can also feel a little more challenged within your relationships during this time. The more you can own your wants and needs, the more you can find vulnerability and support within your relationships. On May 26, a New Moon in a fellow air sign occurs and happens in your 9th house, creating a chance at a new adventure and an opportunity to discover some new inspiration.
SCORPIO
May is about believing in the impossible, Scorpio. It’s time to take a leap of faith in yourself and to remember your power. You are seeking a new beginning in your life, and with the Sun in your 7th house of love for most of the month, you are being supported and encouraged in the process. Pluto, one of your ruling planets, goes retrograde in your house of home and family from May 4 until October, and you are gaining clarity on the people and support systems you can rely on more.
The Full Moon of the month is in your sign on May 12, and this is the Flower Moon of the year. You are in full bloom and ready for whatever is next for you, and this is beautiful. Previous intentions and goals come to fruition for you overall in mid-May, and there is a lot to look forward to right now as you are getting excited about it all. Before the month ends, we have a New Moon in Gemini in your 8th house, creating a sense of empowerment through what you are looking to change and transform in your life right now.
This month is about not being afraid to take more risks and doing things your own way.
SAGITTARIUS
May is a beautiful month of magic, success, and good fortune, Sagittarius. You are feeling lucky this month and are attracting success to you in many different areas of your life. Venus, the planet of love, is in your 5th house of romance for most of the month, and you are enjoying your life, feeling the love within your heart, and expressing yourself freely in May. You are a magnet for your manifestations, and dreams are coming true for you this month, Sag.
On May 12, we have a Full Moon happening in your house of endings and closure, and you are closing out a big chapter in your life this month.
You are letting go of old pain or emotional experiences and choosing not to repeat a pattern that left you feeling hopeless before. On May 26, we have a New Moon in your sister sign, Gemini, enhancing your need for love, connection, and relationship development this month. This is a great New Moon to set your intentions for what partnerships you want to see grow, heal, and come to fruition for you. Overall, May is your month of fruition, balance, and believing in the magic in your life.
CAPRICORN
May is about slowing down and allowing yourself to find the answers you have been looking for, Capricorn. This isn’t the time to rush your progress or doubt where you are in life. The Sun is in your 5th house, and this is good for finding more time for fun, pleasure, self-care, and asking your heart what it needs. With Pluto going retrograde in your 2nd house of values and income, you are being reminded to hold yourself with integrity and to know that you are worthy of the things you are asking for.
The Full Moon on May 12 is a beautiful time to connect with loved ones or those who inspire you. The universe wants to show you that you are not alone this month and that you deserve to live a life where you can enjoy yourself more and manifest your dreams, rather than believing everything needs to be a challenge to be worthy. Saturn, your ruling planet, then enters your 4th house of home and family, and over the next few years, you are going to be rediscovering what home means to you.
AQUARIUS
Your guidance for May is to trust that what is falling from your life or changing for you is doing so for your benefit, Aquarius. Trust that what is happening is happening for you and not to you, and don’t doubt that you will rebuild from this. With Pluto going retrograde in your sign from May 4 until October 13, you need a break from some of the confusion you have been feeling in your personal life, and you are getting a chance to gain a new perspective this month.
Use this time to get inspired by change rather than let it bring you down, and ground yourself in the present moment more.
Saturn enters Aries in May, where it will remain for the next few years, helping you grow in the areas of your life that have to do with communication, networking, transportation, siblings, and education. You will be learning a lot during this time and will be finding new outlets for self-expression and communication. Before the month ends, we have a New Moon in Gemini occurring in your 5th house of romance, pleasure, hobbies, and entertainment, and after a month of navigating endings, changes, and closures, you are ready for a fresh start and are receiving one in love now.
PISCES
Allow what is to be, be, Pisces. May is a month of allowing yourself to trust the timing of the universe and not giving up hope that things are going to turn out beautifully for you. On May 12, there is a Full Moon in fellow water sign, Scorpio, and this is a time to get inspired and see the benefits of closure. This Full Moon is about gaining a new perspective and not doubting what is clearer to you now, that you are worthy of a new beginning.
On May 24, Saturn moves into your 2nd house of income, and you are going to be moving through a journey of developing financially, and working on maintaining stability while building new foundations in your life. The New Moon in Gemini at the end of the month is about setting your intentions for your home and family life and creating some new energy here. Overall, May is your month of breaking ground on the things you want to create for yourself and trusting the timing of how things are unfolding.
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Lizzo Talks Confidence: 'I Love The Person I've Become Through It All & I Think That's The Real Prize'
Lizzo is reflecting on her healing journey while giving the girls advice about confidence. The "Truth Hurts" singer has faced unfair criticism throughout her career for being a plus-size woman who embraces her curves. However, she recently went through a body transformation, which she calls a "weight release," and was criticized yet again.
But through it all, we've seen her hold her head high and continue to collect checks and awards. Lizzo stopped by The Breakfast Club recently and opened up about self-love, confidence, and healing.
When co-host Charlamagne Tha God asked Lizzo the difference between confidence and healing, The "Still Bad" artist replied, "I think people can fake confidence, but you can't fake healing. You can't be fake healed."
Lizzo explained how faking confidence can actually help you in the long run. "There's a lot of people who walk around and they can pretend to be confident and actually, I think that's what confidence's intention is, is to be used a little artificially. The fake it to you make," she said.
"Then, eventually you get there because my confidence, I had to force it. I had to fake it for a long time because I didn't grow up in a world where they were like, 'you're beautiful' and 'your body is beautiful' and 'we like you,' 'we like your personality.' 'Yeah, you watch anime and listen to rock music, we accept you.'
I was very like 'other' and I think I had to be like, 'no, you are good enough,' 'you are worthy of love,' 'your body is beautiful,' even when I didn't believe it. I think that eventually, if you say something enough, it can come true. You can manifest it, you can create your reality and I think I got there by faking it."
When it comes to dealing with negativity, Lizzo is learning to let the not so nice comments roll off her back and give grace. "People are as kind to others as they are to themselves and if somebody is throwing hatred or saying something mean-spirited about somebody, just for the sake of doing it, I can't imagine how you talk to yourself," she said. I can't imagine how you think about yourself and treat yourself when no one's watching and for that, Ive already won."
She added, "I love the person I've become through it all and I think that's the real prize. That's the real reward."
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