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.
Exclusive: Melanie Fiona On Making High-Vibrational Music & Saying Yes To Partnership
Melanie Fiona is back! After taking a little more than a decade-long hiatus, she has officially made her return to music and blessed us with two singles, “Say Yes” and “I Choose You.” While both singles are very different from each other, they both reflect who she is today and the type of music she wants to make. In our conversation, the mom of two expressed what she learned during her time away.
“It's interesting, even when I said it is like coming back, I don't ever feel like I really left because I was always still performing. I've still been public. It's not like I went into being this recluse person or version of myself, but the thing that I really learned in this process is that I think things take time,” Melanie says in a xoNecole exclusive.
“I think often we're so caught up in it, being on the timing of demand or popularity, or, like, striking while the iron is hot and the thing that I've learned is that everything is on God's time. That's it. Every time I thought I would have been ready, or, like, things were taking too long, I had to reship some things, personally, professionally, in my life. I also gave myself permission to make a living, not just make a living, but make a life for myself.”
Making a life for herself included getting married to Grammy-nominated songwriter Jared Cotter, starting a family, and embracing new landscapes, such as podcasting as a co-host of The Mama’s Den podcast. She also began doing more spiritual work and self-care practices like meditation, sound healing, Reiki, acupuncture, and boundary setting, which allowed her to get in touch with her inner voice.
“I wasn't putting out music, and I wasn't experiencing a number one record, but I was being a number one mom,” she says.
“I was experiencing things that were allowing me to heal and get in touch with myself so that I could make new music from a space of joy and freedom, and excitement again because I definitely feel like I did lose some excitement because of just politics and industry and what it can do to your mental health and even your physical health. So giving myself the space to really just say, ‘Hey, it's okay. Everything's right on time.’”
The joy and excitement are felt in one of two new singles, “I Choose You,” which is more of a lovers rock vibe, a tribute to Melanie’s Caribbean roots. While the Grammy award-winner is known for ballads like “It Kills Me” and “Fool For You,” she is becoming more intentional about the music she makes, calling it high-vibrational music. She says her music is a “reflection of my life,” as it captures every facet, from hanging out with friends to riding around in her car.
“Say Yes” has the classic R&B vibe Melanie is known for. However, both songs are inspired by her relationship. Melanie and Jared got married in December 2020, and the Toronto-bred artist dished on their relationship. Fun fact: he is featured in the “Say Yes” music video.
“When we first started dating, I had come into that relationship post a lot of self-work. I had gotten out of a long-term relationship, I had a year and a half to date and be by myself and do a lot of work on myself alone. And when we met, I remember feeling like this has to be my person because I feel it,” she says.
“And so when we went into that relationship, and we started dating, I was very clear. I was like, I know what I want. I'm very clear on what I need, and I'm not going to withhold my truth about myself in this process because of pride or fear of rejection. I know you love me, but I'm coming with my heart in my hand to let you know that if we're gonna get there, we have to put fear aside and say yes. So that was kind of like my open letter to him, which is why the video is us having a conversation.”
Melanie also shares that saying yes to her partner has empowered her in many ways, including motherhood and showing up for herself. Her new EP, also titled Say Yes, will be available at the top of 2025.
Check out the full interview below.
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There's something about snuggling up in your favorite blanket and watching a comfort show or movie on Netflix, and what better time to do just that than in December? As the weather outside gets cooler, staying in becomes more of the norm. Thus, Netflix and Chill is a go-to. Luckily, Netflix has released new Black films and series on their popular streaming platform.
From Tyler Perry's historical drama The Six Triple Eight, starring Kerry Washington, to the Will Packer-produced comedy starring Marsai Martin, Regina Hall, and Issa Rae, Little, this season is looking up.
See the full list below.
Little (12/1)
Regina Hall's character is a bossy tech mogul who has everyone scared of her, including her assistant, played by Issa Rae. However, when she transforms into her younger self (Marsai Martin), she learns how to be more kind to others.
Daddy Day Care (12/1)
Eddie Murphy stars in this film as a father who decides to open a daycare after losing his job.
30 For 30 Collection (12/2)
30 For 30 is an ESPN docu-series highlighting some of sports' legendary figures and moments. Some of the episodes include Winning Time: Reggie Miller Vs. The New York Knicks and Celtics/ Lakers: The Best of Enemies.
Jamie Foxx: What Had Happened Was (12/10)
In this special, the multi-talented Jamie Foxx returns to stand-up to give an unforgettable performance.
Blood, Sweat & Heels S2 (12/13)
The short-lived Bravo reality TV series documented the lives of a group of girlfriends making it in NYC. The show starred model-turned-podcaster Melyssa Ford, author Demetria Lucas, and the late TV host Daisy Lewellyn.
The Equalizer S1-3 (12/16)
The hit CBS show starring Queen Latifah is now available on Netflix. Watch the beloved actress kick ass and take names in this popular drama.
The Six Triple Eight (12/20)
The new Tyler Perry film starring Kerry Washington is a true story about the first and only Women’s Army Corps unit of color during World War II.
Christmas Game Day Ravens Vs. Texans (12/25)
While many will tune in to watch the Baltimore Ravens vs. Houston Texans game, others will tune in to watch Beyoncé perform during halftime.
Michelle Buteau: A Buteau-ful Mind At Radio City Music Hall (12/31)
Comedian Michelle Buteau's comedy special will focus on her life with twins, going viral, and much more.
Evil S3 (12/31)
While Evil was unfortunately canceled by CBS, viewers can rewatch the series on Netflix, with season three premiering December 31st.
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