High Intensity Interval Training (HIIT) for Quads

Here is our High Intensity Interval Training workout for your quads/thighs. Are your Quads feeling tight after the workout? Try out our Quad Stretches after!

Stair Jumps

50 seconds

• I’m jumping on the 2nd step but you can choose to jump onto the 1st or 3rd step, it just depends on you comfort level
• You can hold onto the railing if you need some support while jumping

Stair Squats

50 seconds

• With your back facing the stairs and feet shoulder-width apart, slowly lower yourself and try to touch your butt to the edge of the step
• Focus on driving your hips behind you versus thinking about bending your knees
• Make sure to straighten through the extension of your hips at the top, giving your butt a squeeze at the top of the squat

Calf Raise

5 reps each leg

• Stand on the first step with the balls of your feet on the edge of the step
• With your toes pointing straight ahead, try to lower your heels as 

Lunges

5 reps each leg

• Place your right leg in front of you and up on the step
• Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Bridge

5 reps each leg

• Place your right leg in front of you and up on the step
• Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Straight Leg Plank

5 reps each leg

• Place your right leg in front of you and up on the step
• Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Wall Sit

5 reps each leg

• Place your right leg in front of you and up on the step
• Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Check out the video below to follow along with the exercises in real time.

Exercises