12 Min Legs and Glutes HIIT - No Equipment

This is a 12-minute legs and glutes HIIT session with 40 seconds of work and 3 to 10 seconds of rest between intervals. You'll move through 16 consecutive exercises targeting your lower body, core, and shoulders with dynamic, high-intensity movements that require no equipment. The workout combines foundational lower-body movements such as air squats and lateral squats with dynamic variations including pop squats, skater hops, and squat twists, each targeting your glutes and legs from a different angle while keeping your heart rate elevated. Core stability and shoulder engagement come from moves like squat-to-overhead side bends, plank butt kicks, and roll-back-to-kneel-up transitions, with calf raises adding finishing leg strength. The intensity peaks with high-knee sprints before a two-exercise deep lunge stretch cooldown brings your heart rate back down. This is for anyone wanting to build leg strength and cardiovascular fitness in one short, focused session. The constant movement and brief rest periods between intervals create a challenging lower-body and cardio workout that requires no equipment or special space. Chapters 0:00 Hip Circles 0:47 Air Squats 1:32 Pop Squats 2:17 Lateral Squats 3:02 Skater Hops 3:47 Squat to Alternating Overhead Side Bend 4:31 Squat Twist 5:14 Front-Side Kick Combo 5:59 Lateral Squat Walk 6:42 Hops 7:27 Standing Calf Raises 8:17 Plank Butt Kick 9:00 Roll Back to Alternating Kneel-Up 9:45 High Knee Sprint 10:30 Cooldown: Deep Lunge Stretch - Right 11:14 Cooldown: Deep Lunge Stretch - Left 11:54 Outro #hiit #legs #glutes #core #shoulders #noequipment #12min #homeworkout #followalong