Speed squats are the key to strong, toned legs and a good booty. "Since this workout is done frequently, speed squats instead of jump squats reduce joint impact while still working your legs
Stand with toes slightly out and feet shoulder-width apart. Squat fast and with good form by bending your knees and shifting your hips back. Stand up quickly by exploding your heels, then repeat. Perform repetitions fast while maintaining control.
"Lunges work the entire lower body and improve balance." "On days you'd rather build strength, hold a weight and rep slowly."
Stand with hands on hips or chest and feet hip-width apart. Plant your right foot ahead and lower your body until your front and rear legs are 90 degrees. Return to the start by pushing through your right heel, then switch legs. Practice these repetitions slowly, utilizing both legs and keeping excellent posture.
Burpees are HIIT's all-body, calorie-burning, muscle-toning superstar. Meier says, "The burpee is notoriously difficult, and adding the pushup instead of a plank or drop to the floor works your chest, back, and arms. If the pushup is too hard, do it from your knees and focus on form, not reps."
Position your feet hip-width apart. Jump your feet back into a high plank after squatting with your hands on the floor. Perform a rigorous or knee-up pushup. Jump back up next to your hands, then push through your heels to jump straight up and reach overhead.
Mountain climbers improve core strength and upper-body stability while raising heart rate. Instead of moving, maintain your hips low and shoulders over your hands "Meier advises.
Get into a high plank position with your hands beneath your shoulders and your body straight from ankles to shoulders. As quickly as possible, bring your right knee to your chest, then step your right foot back and raise your left knee. Maintain core engagement while alternating knees like sprinting horizontally.
Seated on the floor with knees bent and feet flat, lean back gently. Straighten your legs after lifting your feet slightly.
Lift your hips to make a V-shape and stretch your hands to your toes. Lower yourself without touching the floor. Repeat this action with core engagement and posture checks after few reps.