Name: Playbook - Magnus Lygdback - 30-20-10 Bodyweight Lower Body HIIT
Uploaded: 2022-01-05T23:37:53.070Z
Duration: 5 min
Description: 30-20-10 Bodyweight Lower Body HIIT

Great ! Very convenient when you just have 5-10 minutes 😉

Melinda

Nige Greaves

This 30-20-10 HIIT workout will get your heart rate UP. It’s quick and sweaty - add it to the end of your workout for an extra burn. 30 seconds of moderate work, 20 seconds of harder work and then 10 seconds full-out, giving it your all.

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

Crossover mountain climbers

Circuit 1

- Lunge forward 
- Knee slightly above ground (or slightly touch)
- Explode up and raise your knee above your waste line

Lunge W/Explosive Knee

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

30-20-10 Bodyweight Lower Body HIIT

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30-20-10 Bodyweight Lower Body HIIT

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