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The At-Home HIIT Workout To Get Your Legs & Glutes In Shape
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.
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
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Mariee Revere On Her History-Making Million-Dollar Sales And The Future Of MoonXCosmetics
If the name Mariee Revere sounds familiar, it's probably because you heard of her beauty and skincare brand, MoonXCosmetics, or you may have heard about her history-making achievement of making $1.8 million in less than eight minutes. But before starting her million-dollar brand, Mariee was just a teenager trying to cure her acne.
While she grew up in the skincare capital of the world, South Korea, Mariee didn't really experience breakouts until her senior year of high school. Like many people who get their first breakout, she didn't know what to do, and there weren't many products out there at that time. So she decided to experiment. What she didn't know was that what she came up with would ultimately be her ticket to success.
"When I graduated high school, I moved back to America, Georgia, and I ended up making, like, the oil, the Rose Galore oil, which is like the staple product of my brand. I don't know what made me make it, but I did, and it literally cleared my face up," she tells xoNecole in an exclusive interview.
"I end up selling it as a body oil first because, obviously, I'm 17, [and] don't have any background as an esthetician or anything like that. I just made a product that worked for me, but people bought it and was using it, and I reformulated it, and then it just stuck like with me."
While MoonXCosmetics is known for its facial products, it wants to expand to body care and home. It just released its new product, Moon-Gel body wash, and it's only up from there. As Mariee continues to grow the brand, it's more than likely that she will see more history-making moments. And so far she has.
Photo courtesy
When asked if she feels pressure to obtain more of those milestones, she says yes and no. "I did $1.8 [million] again, and then I did $2 million but I feel like now, currently, I don't look at that as one of my goals anymore because [of] the headache and just everything that came with it, but I was thankful and blessed to have that milestone, but now I'm looking for more," she says.
"I want to say more reach than more like fast-paced sales. I do want that. Obviously, every girl wants that, but I do want to have a better overall reach for my brand because I did take two years off so I was able to learn, [and] study a lot of different things. See how things have changed from 2020 to now."
"I did $1.8 [million] again, and then I did $2 million but I feel like now, currently, I don't look at that as one of my goals anymore because [of] the headache and just everything that came with it, but I was thankful and blessed to have that milestone, but now I'm looking for more."
Another part of expanding for any company is hiring people. Finding the right person to help you can be a hassle, especially for business owners who are used to doing all the work themselves. Mariee can relate to this, and she touched on this topic in her documentaryThe Million Dollar Story. She recommends having someone be your "right-hand man" who you trust to handle the ins and outs of the company.
"I could say, definitely get, like a right-hand man to help you within the process because that really was what helped me. I never had a job. I literally was 18 now, being like, you know, the boss of over 30+ employees at one point in time, and I didn't know anything. I didn't know anything about no W-2s, no taxes, no clock in, clock out because all I [have] ever known was my brand," she explains.
"So I definitely partner with people who are very skewed and versed in those areas, and they helped me get through it. Even to this day, I still have my same person helping me with hiring, firing, [and] doing everything that I can right now because I'm still learning. But obviously people get jobs young, so they have way more experience than me, but still learning."
And though she is still learning, one thing she makes sure to stay on top of is being consistent. Consistency is what trips many people up when it comes to achieving goals, but Mariee says it's all about scheduling. Whether it's when to post on social media or email marketing, scheduling it out can make a world of difference. That same practice also works when planning out her future goals for the company.
"Right now, future goals would be to drop at least five more products before the end of the year. We always do outreach, where we do drives and all that, but definitely do way more this year, she says. "Then really dive into body [care], and then hopefully open up MoonXBody underneath MoonXCosmetics to let that branch out and be open and definitely get back consistent."
For more information, visit moonxco.com.
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