Try this tabata style lower body HIIT workout. HIIT is High Intensity Interval Training which is about moving really fast for short bursts combined with minimum rest so you can go hard again and keep your heart rate up, why? so we can burn body fat.
Make sure you warm-up before you start and stretch at the end.
Alternating jump lunges (option: walking lunge) – 20 sec on 10 sec off x4
Squat jumps with tap (option: squat with tap) – 20 sec on 10 sec off x4
Squat pulses – 20 sec on 10 sec off x4
Lateral jump squat (option: side step with squat) – 20 sec on 10 sec off x4
Explosive single leg lunge (option: backward stepping lunge) – 20 sec on 10 sec off x4 you do 2 on each side alternating legs
Repeat the circuit 2 times for a 20 min workout
Prepare for an intense burn and a great post workout feeling – HIIT it hard!