30-Minute Lower Body Blast

30-minute lower body blast at home!

Try this quick lower body workout to target the glutes, quads and hamstrings, which combines HIIT exercises and resistance training. Switching between a cardio exercise and a strength move will really challenge your cardiovascular system as well as give you a serious leg burn!

You will need: a glute band for the warm-up, dumbbell / kettlebell of challenging weight and a timer!

First, let’s get those leg muscles activated with the glute band! Place the band around your legs, just above the knees, keeping slight tension on the outside of the band by moving your legs apart (abduction of the legs).

For the leg activation warm-up, aim to do 12-20 reps of the following exercises:

  1. Banded squats
  2. Banded hip thrusts with abduction
  3. Donkey kick-backs (each side)

 Complete 3 rounds!

Legs & glutes feeling engaged? Now it’s time for the workout! Do each exercise for 40 seconds and complete the whole circuit 4-5 times. Rest just enough to catch your breath between exercises.


  1. Kettlebell swings

 Kettlebell Swing

  1. Mountain climbers


  1. Goblet squat with dumbbell / kettlebell


  1. Punches (Use light dumbbells to make harder)


  1. Alternating Side Lunges (Use weight to make harder)

Side Lunges

After each circuit, rest until you feel fully recovered. Try to control your breathing until it is steady before starting the next round.


Let us know how you get on! Tag us on Instagram @letstrain if you try it out.

Team LT x

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