12-Minute Lower Body HIIT Workout

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Hi Everyone!

I hope you’re ready for today’s Lower Body Workout! This is a quick, but challenging workout routine. Grab some dumbbells and a yoga mat and you are ready to go!

If you don’t have dumbbells you can do these exercises with body weight, or grab something around the house for some added resistance. Using weights will help increase the challenge and boost your metabolism during your workout.

I use two 20-pound dumbbells in this workout.

I went through this routine 2X. The first time I completed it as a HIIT workout (in the video). The second time I did 20 reps per exercise. I like the challenge of using both workout techniques during my exercise routines, because your body responds differently to each technique. As you know, I am all about mixing up my workouts.

During my Reps version of the workout I increased my weight to 75 lbs during the Romanian Deadlifts, and decreased my weights to two 12-pound dumbbells during the skier exercise.

I am also still doing my daily Sun Salutations. I attached the video below.

Don’t forget to Warm-Up before the video! I filmed a warm-up here: Quick 5-Minute Pre-Workout Warm Up. Let me know if you like having the warm up and cool down videos available separately, or if you prefer them all in one workout video. I uploaded them both ways for this workout, because I want to see what people like best!

Thank you!

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

For the Workout Set your Timer for 12 Rounds of 10/50.

1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series

Repeat 1-3X

Don’t Forget to Cool Down! You can find the Cool Down Video Here: 5-Minute Post Workout Cool Down.

2 thoughts on “12-Minute Lower Body HIIT Workout

  1. Jen

    Great, loved it! The side hip press and lifts were so hard! Never did that move before, it was fun. Thanks for everything!! I am really enjoying weight lifting thanks to you.

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