Let’s HIIT It!


Here’s an efficient, fat-burning workout you can do from home—no equipment necessary! Fitness instructor Lindsey Harrod (@lindseyharrod) is here with five HIIT moves that will give you lean legs and a sculpted backside in no time.


Whether it’s bikini season or leggings season, I think we can all agree every season is booty season. So let’s HIIT it! (See what I did there?)

If you don’t know what HIIT is, let me break it down: HIIT is any type of workout that alternates between short bursts of intense activity and periods of less intense activity. For example, a 30-second sprint, followed by a 60-second walk.

This type of training revs your metabolism and results in you burning more fat throughout the day while you’re sitting in the car, at your desk or even while sleeping. No equipment is needed and it can be done anywhere. The best part? It’s quick! Just 15-20 minutes of HIIT is more effective at burning fat than 60 minutes of steady cardio. Enjoy the burn ladies!


Lower Body Burn HIIT Workout

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat 3-5 times.


  1. Lunge Kick

Begin in a lunge position, right foot forward, right knee stacked directly over your right heel. Press off your right heel with power to stand, simultaneously lifting your left foot off the ground behind you, kicking your left leg straight back behind you. Squeeze both glutes at the top for a beat, then release and land light on your left toes. Repeat.

Repeat on opposite leg.

TIP: Drive off the front heel with power and light on the back toes.


  1. Plank Donkey Kick

Begin in a plank position. Shoulder stacked directly over your wrists, flat back, belly button pulled up toward your spine, and hips tucked to protect your lower back. Bring right heel towards glute, keeping both of your legs in line. Flex your foot, and kick straight up to the sky. Lower foot bringing your legs back in line. Continue to kick your foot to the sky without bringing your foot down to the floor until you rest.

Repeat on opposite leg.


  1. Sumo Squat Pulse Jump

Begin with a wide stance, heels in, toes turned out in a sumo squat. Stay low, drop straight down and pulse the squat 3 times. After the third pulse, drive through your heels to jump up, criss cross your feet, and land back in a sumo squat. Be sure to alternate which foot crosses in front each time.

TIP: Stay low in the squat the entire time and land light on your feet. Be sure to keep your hips tucked under the entire time and actively press your knees back directly over the toes.


  1. Calf Raise Squat

Begin in a basic squat position, feet hip distance apart, chest wide, shoulders pulled back, and hips low. Stay low and lift your heels to come up onto toes. Hold for a beat, and then lower heels back down to the ground. Do not come up out of the squat the entire time.


  1. Crab Walk

Begin in a basic squat position, feet hip distance apart, chest wide, shoulders pulled back, and hips low. While staying low, take a large step to the side, and then bring feet to touch. Repeat this 3 times. After taking 3 large steps in one direction, repeat going in the opposite direction. Stay low the entire time.

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