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Leg Day Burner

14 min16 movesHIIT
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Circuit 1

  • Leg Swings (L)

    Leg Swings (L)

    00:30
    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. Keep the swing controlled rather than forced.
  • Leg Swings (R)

    Leg Swings (R)

    00:30
    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. Keep the swing controlled rather than forced.
  • Hip Circles

    Hip Circles

    00:30
    How to do it
    1. Stand with your feet shoulder-width apart and your hands resting on your hips.
    2. Make slow, wide circles with your hips in one direction.
    3. Keep your upper body tall and feet planted.
    4. After half the time, reverse the direction.
    5. Let the motion stay smooth and controlled.

Circuit 2

2 rounds
  • Squats

    Squats

    00:4500:15
    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Jump Lunges

    Jump Lunges

    00:4000:20
    How to do it
    1. Stand tall in a split stance with one foot forward and the other back.
    2. Bend both knees to lower into a lunge, front thigh near parallel.
    3. Explode straight up and switch your legs in the air.
    4. Land softly in the opposite split stance, knees bent to absorb the impact.
    5. Immediately lower and repeat, alternating sides with each jump.
  • Sumo Squats

    Sumo Squats

    00:4500:15
    How to do it
    1. Stand with your feet wider than shoulder-width, toes turned out, chest up.
    2. Brace your core and send your hips straight down between your feet.
    3. Bend your knees, keeping them tracking out over your toes.
    4. Lower until your thighs are near parallel, torso staying tall.
    5. Drive through your heels to stand up and squeeze your glutes.
  • Wall Sit

    Wall Sit

    00:4500:15
    How to do it
    1. Stand with your back flat against a wall, feet about two steps out in front of you.
    2. Slide your back down the wall until your thighs are parallel to the floor.
    3. Set your knees directly over your ankles at a right angle.
    4. Press your whole back into the wall and hold the position.
    5. Push through your heels to slide back up when the hold is complete.
  • Calf Raises

    Calf Raises

    00:4000:20
    How to do it
    1. Stand tall with your feet hip-width apart, weight balanced over the balls of your feet.
    2. Press through the balls of your feet to lift your heels as high as you can.
    3. Pause briefly at the top and squeeze your calves.
    4. Lower your heels slowly back toward the floor with control.
    5. Repeat, keeping your ankles steady the whole time.

Circuit 3

  • Hamstring & Quad Stretch (L)

    Hamstring & Quad Stretch (L)

    00:45
    How to do it
    1. Stand tall near a wall or sturdy support for balance.
    2. Extend one heel forward with the toes lifted, and hinge at the hips to feel the hamstring stretch.
    3. Hold, then return to standing.
    4. Bend the same knee and draw the heel toward your glutes to stretch the front of the thigh.
    5. Hold, then release slowly.
  • Hamstring & Quad Stretch (R)

    Hamstring & Quad Stretch (R)

    00:45
    How to do it
    1. Stand tall near a wall or sturdy support for balance.
    2. Extend one heel forward with the toes lifted, and hinge at the hips to feel the hamstring stretch.
    3. Hold, then return to standing.
    4. Bend the same knee and draw the heel toward your glutes to stretch the front of the thigh.
    5. Hold, then release slowly.
  • Standing Forward Fold

    Standing Forward Fold

    01:00
    How to do it
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.