5-Minute Beginner Leg Workout At Home

Beginner Full Body HIIT workout


A quick beginner-friendly workout to add to your routine!

#WorkoutWednesday

  • 5-Minute Ab Circuit Workout: Crush Your Core (Beginner Friendly)
  • 5-Minute Beginner Leg Workout At Home

Huge thanks go to Ronnie (@ronniedenmon) for this awesome workout!


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While HIIT is an intense workout, it requires you to have the stamina, but even if you don't, that shouldn't be a problem. Today, we share a full-body, beginner level HIIT workout that will take you one step closer to your fitness goal. 

Squat Toe Touch

Squat Toe Touch

Squat toe touch gives a perfect start to your beginner level HIIT workout. It stretches your lower back, hamstrings, and as you repeatedly touch your toes, you enhance your body's flexibility and improve blood circulation.

With better circulation, you get a speedy post-workout recovery, and every muscle in your body gets more oxygen. In the long run, this basic workout is very effective in improving your flexibility and balance. And when you perform it at a certain speed, it can give you the benefits of a typical cardio workout as well.

Squat Toe Touch

How to Go About It?

- Start with your feet hip-distance apart.
- Bring your body into the squat position using one hand to touch the toes of the opposite side (aim for your right hand touching your left toes).
- Go back up straight.
- Again get into squat position but this time, use your second hand to touch the toes of opposite sides.
- As you are about to touch your toes, make sure you keep your face straight. 

Push Ups

Push Ups

Push-ups are known for strengthening your upper body, arms (triceps), and shoulders. Push-ups are also a great workout for strengthening your lower back and core muscles.

Push Ups

How to Go About It?

- Get down on all fours with your arms slightly wider than shoulder distance.
- With straight arms, legs stretched legs, and your toes supporting your body, lower your body until your chest is slightly above the ground.
- Pause in this position for a moment, now use your arms to support and push your upper body up back up so you get in a plank position now.
- Repeat.

Jump Lunges

Jump Lunges

A dumbbell RDL is an excellent leg day workout for fitness enthusiasts who prefer to work on their glutes and hamstrings. This great workout focuses on the muscles that allow movement of the knees and hips while creating a balance between your quads and hamstrings so you can walk and run better. And even if you are not a runner, dumbbell RDL is a perfect addition to your leg day workout.

Jump Lunges

An excellent cardio, jump lunges are a great workout for strengthening your lower body. It targets your leg and lower back muscles and can significantly improve your body balance and muscle coordination. If you are a beginner planning to add jump lunges to your HIIT workout, start with basic lunges and then move a step forward by adding a jump.

How to Go About It?

- Start with your feet shoulder-distance apart.
- Now jump your right leg forward and push your left leg into a lunge with knees at an angle of 90°.
- Jump up and switch legs, this time your left leg forward while you land with your right leg in a lunge.
- Continue to jump back and forth with minimal pause and rest in between switching legs.  

Dumbbell Calf Raises

A dumbbell calf raise is an exercise that targets your calf muscles and aims at strengthening them. They are great for enhancing ankle stability and improving overall balance.

Plank Hip Slap

Plank Hip Slap

Make planks less boring with plank hip slap. With all the planks' benefits, plank hip slap variation improves posture, strengthens your spine, burns belly fat and strengthens your core.

How to Go About It?

- Start on all fours in the plank position.
- While staying in the same position, use your right hand to touch your right side by the waist and return to the original plank.
- Next, use your left hand to touch the left side by your waist and get back on all fours.
- Continue alternate arm touching for 40 seconds, followed by a 20-second break.    

Dumbbell Tension Squats

As mentioned earlier, squats are fundamental exercises for strengthening your lower body, and dumbbell tension squats are a variation of the traditional squats. And while it provides the same benefits as conventional squats, it removes the tension in your back and reduces a lower back injury risk.

Touchdown Squats

Touchdown Squats

Touchdown squats is another variation of traditional squats that you can add to your full body, beginner level HIIT workout. It boosts the strength of your lower body and core. It adds more to stability and body balance and is an excellent cardio workout.

How to Go About It?

- Stand with your feet shoulder-distance apart.
- Lower yourself comfortably and aim for reaching the ground with one of your hands directly below your shoulders.
- As soon as touch the ground, jump close your leg and straighten your upper body as you return to standing position.
- Jump again to get into the squat position but this time, aiming to touch the ground using your other hand.
- Repeat.  

Crossbody Mountain Climbers

Crossbody Mountain Climbers

This core-strengthening cardio exercise is ideal for a beginner level HIIT workout. It engages your core, your lower body, along with improving the strength of your upper body.

Crossbody Mountain Climbers

How to Go About It?

- Start in the plank position with your hands shoulder-distance apart and your toes supporting your body.
- Now bend your right knee and bring it closer to your left elbow.
- Return to the original position.
- This time, bend your left knee to bring it near your right elbow.
- Repeat alternate knees.

Skaters

Skaters

Again excellent cardio that is also great for improving strength and endurance is skaters. It is a must addition to your full-body workout as it focuses on your glutes, hamstrings, and calves, and it paves your path for more muscular legs. Moreover, it enhances balance and stability.

Skaters

How to Go About It?

- Start in a squat position.
- Now jump to your left side, landing on your left leg. At this point, your right leg should be behind your left ankle and your right hand touching your left foot.
- This time, jump on the right side, landing on your right leg. Your left leg will be behind your right ankle as your touch it using your left hand.
- Repeat side jumping motion. 

Burpees

Burpees

Last on the list is the popular and tough burpees. It improves blood circulation, burns many calories, and strengthens every major muscle group in your body. And since it works with many large muscles, this is a part of our 10 minutes, beginner level, full-body HIIT workout.

Burpees

How to Go About It?

- Start in a squat position with your feet shoulder-distance apart.
- Now lowers your hands in front of you such that your hands are just inside your feet.
- Placing your body weight on your hands, kick your feet behind your body, so you end up with a push-up position.
- Continue with one push-up.
- As you return to the normal push-up position, jump your feet back by doing a frog kick,
- With a jump, bring your legs forward right behind your arms as you get into a standing position.
- Again a high jump before you get into a squat position and repeat. 

Final Words

This short, 10 minutes HIIT workout comprising eight exercises can be a great start for any beginner-level fitness enthusiast. If you are planning to add HIIT workouts to your fitness regime, this can be a great place to start. So what are you waiting for?