Thirty minutes doesn't seem like much time for a HIIT lower body workout, but when you work out with star trainer Erik Bartell it can be very productive. The military veteran got people to work hard and see results with his clients as well as followers on the M&F Instagram page (@muscleandfitness if you aren't following us, but it's you, right?).
Bartell goes live on the M&F page every Tuesday and Thursday morning at 7 a.m. ET to offer an early home workout to followers looking to get in better shape. These workouts are no joke and have multiple purposes. This particular session focused on lower body hypertrophy as well as high intensity interval training for cardiovascular health.
“I love crushing legs. I'm a veteran and I think that's where my love of the intensity of the leg day came in, ”said Bartell. If you enjoy working out legs and only have 30 minutes to do a workout, take this one so you can get the most of it.
Warm up and cool down
Do these exercises as often as necessary so you are ready for the work ahead. Also add in personal exercises or stretches that you might like. Make sure the body is ready before starting this workout.
"All we do is tell our bodies it's time to go to work," said Bartell.
- Jumping Jacks (or Half Jacks)
- Run in place
- Leg circles (step over an imaginary box)
Make sure to follow Bartell's cooldown session at the end as well. This can help you lower your heart rate so you can get the rest of the day occupied.
The video includes tips and form instructions from Bartell in case you need them. Do each of these exercises as recommended by them.
Erik Bartell's lower body HIIT workout |
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|---|---|---|
| exercise | time | Calm / transition |
| Alternating reverse lungs in high knee | 1 minute. | 15 sec. |
| Squat with dumbbell cup | 1 minute. | 15 sec. |
| High knees | 1 minute. | 15 sec. |
| Weighted reverse lunge | 1 minute. | 15 sec. |
| Curtsy side lunge | 1 minute. | 15 sec. |
| Split squats | 1 minute. | 15 sec. |
| Lateral ladder steps over the dumbbells | 1 minute. | 15 sec. |
| Goblet Squat (1½ reps) | 1 minute. | 15 sec. |
| Jumping lunge | 1 minute. | 15 sec. |
| Romanian deadlift | 1 minute. | 15 sec. |
| Water breakage | 1 minute. | 15 sec. |
| rope skipping rope | 1 minute. | 15 sec. |
| Wall seat | 1 minute. | 15 sec. |
| Squats with a dumbbell in the push | 1 minute. | 15 sec. |
Core complex |
||
|---|---|---|
| exercise | time | Calm / transition |
| Reverse crunch | 1 minute. | 15 sec. |
| Lying side bends | 1 minute. | 15 sec. |
| Alternating toe touches with crunch | 1 minute. | 15 sec. |
| Side bends with dumbbells (30 seconds per side) | 1 minute. | 15 sec. |
