10 Min. Quad HIIT Workout
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.
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