I have a HIIT workout for you targeting your legs as the Part #3 of my GNC Summer Series.
Advanced individuals can tabata each move (which will shred your legs!).
- 180* squats
- Reverse lunge with kick
- Lower body jacks
- Cross-back lunge with knee tuck
- Pulse squat jumps
Check out the additional summer workouts:
- GNC workout: Sculpt Your Arms
- GNC workout: Bikini Ready Abs
- GNC workout: Butt Blaster
- GNC Playground Workout
My TIMER:
I use a Gymboss Interval Timer for hands free timing. It’s one of my favorite fitness tools!
Incorporate this into your training 2-3 times per week or perform after your run to strengthen your lower half. Simple and effective.
FUEL
Re-fueling post-workout is crucial. With the summer heat, Coach and I are all about smoothies.
GNC’s On-The-Go Blender (only $29.99) makes our life much easier. I can mix up a smoothie for Coach and hand him the cup without having to clean the blender.
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| Cup flips over for an easy transition. |
Take the cup directly from the blender and insert straw. I’m all about the straw, but Coach prefers the on-the-go lid.
Seriously, the Total Lean 25 protein powder needs zero doctoring. I drink it with water and a blender bottle on most days.
What is your favorite flavor of protein powder, frozen yogurt or ice cream?!
-I tend to default to vanilla for protein powder, but I love fruity flavors of frozen yogurt/ice cream this time of year!
*Edit: Note that I recently Lean Legs Part II to compliment this workouts!
i have that same blender! LOVE IT
It’s THE best and I can’t imagine the recipes you can come up with!
Have you ever tried spinach in there? Just wondering how it chops thing up??
I haven’t yet, but there is a part for chopping veggies. Its surprisingly powerful for being a little guy! ha ha!
I’ll have to check out that blender! I love the idea of NO dishes!! As always…killer workout! Pinning away!!
Yes! I as a busy mama–this is ideal and SO affordable!
I can’t believe that blender is only $29.99! I might actually buy it! It looks really convenient and easy to use.
I know, right?! With all the attachments I thought for sure it would be in the $60-70 range!
Great post! I should def get my hubby one of those blenders for our gym. It’s too hot to eat real food post workout!
I have been craving smoothies like crazy. so much easier for me to eat healthy in warm temps!
love it! ive sort of fallen out of my smoothie routine but i am definitely getting re-motivated here. thanks for the workout!
Summa-time = smoothies in our house!
Those smoothie recipes look so good. I’m starving now! Must.try.soon.
Coach will NEVER turn down a smoothie! ha ha!
I am obsessed with your workouts! Love them! I have done both the arm workout and the ab workout that you did as part of your GNC series. I will be doing this leg workout tonight. I’m also going to recommend these on my blog! Hope that’s ok! Oh, and smoothies are so delicious! Banana Peanut Butter and Banana Hot Chocolate are my two of my faves!
Thank you Krissy!! That means a ton to me–keep the feedback coming though! I want the workouts to be appealing to many peeps.
Yum and yum with your smoothie recipes! My hubby would be ALL over them as well!
I need that blender, and your legs! The smoothies look yummy!
Ha!! Thank you. The blender is awesome and powerful for a lil guy!
Love your workouts! Quick question–What video camera do you use for recording your workouts?? Thanks!
Thank you Samantha. I actually only using a flip camera right now, so it’s a lil sketchy but it works for the time being!
I seriously want that blender. I seriously want to try that work out too.
I hope you try and the blender is so worth it.
I should try out this protein girl! Sounds great
I have been loving the workouts you are posting! If I am in a pinch I will definitely be using yours <3 love u
Thanks Meg! Trying to keep them simple and accessible right now!
I love vanilla pp. That’s the first I’ve seen of that blender. So convenient!
It’s so convenient! and, I’m a vanilla girl through and through!
Thank you so much for sharing this information. I have a question. The legs, abs and arms workouts, can those be done everyday or every other? I run 4 miles each day but I am trying to add more and I want to make sure I don’t over do it if it is suggested for every other day. Thanks for your reply in advance!
You definitely could do a full body workout with the the GNC workouts, but I wouldn’t recommend doing them everyday especially if you are running 4mi/day too. Start with 3x a week or mix up the moves to hit it all!
Great moves for legs! Awesome! Thanks for sharing, Jess!
Thank you!
I currently use another brand of powder for my shakes, but am looking to switch. I see on the GNC website there is the lean shake and the lean shake 25. The only difference is the extra protein correct? Is that what you reccomend?
I love adding spinach to my shakes! Doesn’t add any extra taste but a good way to get some extra nutrients!
Spinach is a great addition!! Yes, the Total Lean 25 has 25g of protein and 8g of fiber, plus is mixes really well!
love this workout! I’m excited to try it Jess!! thanx!
I love everything vanilla! not a huge chocolate fan. luv ya!!
Thanks Pam! Yes, vanilla is my fav!
Love the workout, but wondering what is ‘tabata’? Thanks!!
One more question… did you have a timer in the video that was already sent to 20 seconds, 10 seconds, etc.? If so, how cool! I didn’t know that existed!! Where did you get yours?
In the video, I mention that a tabata is 20:10 x 8 sets. The timer is a GymBoss timer–just click on the link on the sidebar!
Okay, thanks! I watched the video after I asked the 1st question, sorry : ) I’m a beginner (as in I don’t work out ever), but your video seems easy enough to follow. I WILL start today!! Thanks! And I am definitely getting one of those timers!
You are AWESOME! Proud of you for starting and making it happen! I know–the video has poor sound quality and if I had skillz, I’d sure clean up the wind noise!
Let me know if you have further questions, okay?
Another quick question about the tabata… would you do 3 rounds of tabata’ing each move or just one round of the 20:10 x 8? Am I making this more difficult than it is? haha
P.S. I’ve tried a couple of your workouts and absolutely LOOOVE them! Keep ‘em coming!
Hey Destiny! If you choose to tabata these moves, I would only do 1 round. A tabata last 4 minutes and with 5 moves that’s 20 minutes of lean work. They are sure to be on FIRE!! And, I will keep ‘em coming thanks!!!
Jess… Ok, I am a little confused by the tabata. lol Would you do the first exercies for 20 seconds, res fort 10 seconds, 8 times? Then move on to the second exercise and do the same? Maybe I am making this way harder than it is?!
Thanks!
Yes, the tabata is an option. So you would perform each exercise for a tabata [20:10 x8] but that is advanced. In the video I show the original time frame. each exercise for 20 sec, 10 second rest, then move to the next.
awesome, i hate going to the gym and am super busy..anything helps right? Your newest follower, found you through pinterest… I am over at http://www.theredheadedprincess.com
Thanks for visiting Jessica! I will certainly check out your site and glad you like the workouts!!
I love to mix one scoop of Rich Chocolate and one scoop of Vanilla Bean with water for my breakfast. Not too rich with chocolate, it’s perfect!
Oh I like your thinking Jess! That sounds like the perfect combo for me as I can’t always do full-on chocolate!
Totally love this workout. Just wondering is that a normal kitchen timer or a special workout timer. Seems pretty nifty.
Yes! It’s a clip on GymBoss Timer–I have the website linked to the right!
LOVE IT!
This morning I hit the gym with a print out of the legs, arms, abs and butt workout. I tabataed the legs and then did the arms, abs and butt with a 2 lap run around my gyms track in between each segment. Holy workout!! Very impressive read out on my hr monitor as well.
Thank you very much for these! By the way my legs feel right now, it may be a few days before I tackle another one of your workouts but please keep them coming!
Thank you so much for taking the time to comment. The feedback motivates me to continue to bring YOU and others workouts! Consider it done!
Loving your website!! I have a question for you about the Lean Shake 25. Whats the difference using that or whey protein shakes?
The Total Lean 25 is more of a calories conscious protein powder but still uses whey vs. the AMP 60 that has 60g of protein.
Awesome blog! I’m going to try the lean leg workout tomorrow. Would you recommend this in place of a weighted leg workout or can you still incorporate this as extra in your normal leg routine? Would that be too much?
Thank you! This would not substitute for heavy weights, but is certainly effective in strengthening your legs while incorporating dynamic movements!
So glad I found this blog. I’ve been doing a lot of running this summer, but I think this is just the thing I need to add to my workout to help make my legs lean. I’m definitely going to bookmark your blog. I love what I’m seeing so far! Thank you!
Thanks Lauren!! I really appreciate your feedback and will keep the workouts coming!
Tried this a few days ago the 5 moves/3 rounds, but today I did the moves tabata style and hoping my legs don’t hate me in the morning! I found you through pinterest and love your blog/pinterest page! Thanks for all the great tips and workouts.
Whoa! You are hard core! Tabata’s are fun and sneaky hard!!
Did this for the first time last night and combined it with the morning metobolism workout, it was great! I can feel it all over! Any other workout combinations you can suggest? Looking to trim/tone/tighten legs, thighs and butt. Thanks again!
That’s awesome Kimberly! Way to WORK! You are safe to do one or 2 of the post GNC workouts 5x per week. Some of the additional home workouts I have created are meant to be done solely as the workout as they are longing in duration.
Have you tried the butt blaster yet?
Thanks, I love this workout! How many times per week would you recommend doing it (In addition to cardio/and strength training with weights) ? I just started running this past September and I’m trying to strengthen and tone my legs. Thanks again!
Love the workouts! I’m sore so I know they are working! I’m a busy mom trying to get back in shape. These a very short helpful workouts that I truly appreciate! Happy pinning!
Just did your lean leg workout. It was great!! Thanks for posting it. I can really feel it in the thighs!!
First time to read your blog and I already ordered the Gymboss. I can’t wait to use it! Thanks for the idea!
Does this blender do good chopping up the ice??
Yes! I use ice with it all the time b/c I like thicker shakes/smoothies
any idea how many calories are burned during each workout! I just did your legs workout and loved it!!!
Hi Rachel, glad you loved it! I haven’t worn my HR monitor so I’m not quite sure how many cals are burned in a 30 HIIT class, I can get 350-450 depending on work done!
Where can i get the timer you have in this video?
I linked it above, but simply click on the GYMBOSS picture to the right and you will be directed to the site!
Hi Jess! I’m trying to incorporate more strength training into my schedule. I’m such a cardio queen I could run forever and feel great but 30 min of strength training and I’m done! But I went searching around your website for some strength goodies and this one is golden. Who knew 10-15 min could hurt so bad! Gonna keep doing this one at least twice a week. Thanks so much for posting!
So glad you tried it!!
It’s awesome designed for me to have a website, which is helpful designed for my know-how. thanks admin
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Just found your website on pinterest and I am so glad I did!! I can’t wait to start on the workouts and am excited to incorporate your protein drink recipes and that protein chocolate cake too!
I recently lost 40 pounds and am wanting to lose maybe ten more — hopefully from my belly LOL. So hopefully I’ll be able to accomplish that with your workouts and everything. That blender also looks like a good investment…I hate using my full-sized blender for one serving size of a drink and having to wash it each time. Your website looks awesome and you have such great tips. Thank you so much!!!
Will this workout give you stronger legs, or leaner legs? I need to make my legs thinner, but I already have diet and exercise down, I just need a workout for THINNER legs, not stronger and thicker and full of muscule. Will this help?
This workout is meant to do both. We aren’t lifting heavy weights, just using body weight. However, leg size can be dependent on genetics and diet as well.
Just did this. Don’t know how your workouts are so killer!
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This workout is the best! It’s simple, quick, and yet still challenging! This is one only fitness routine that works for me!
So glad you like it Emeline!!
I love your leg workout, but I was wondering how much it actually works your inner thigh? I never feel like I’m working that part of my leg much. Is there something more specific I can do to target that area?
Thanks Mary! The wider your squat stance, them more your working your adductors or inner things. I recommend sumo squats!!
I will do it, thanks so much!
I loved this video! I’m so glad I found your videos because I’ve been having trouble with my weight loss. Today is the first day of my new healthy and fit lifestyle and I’m excited to use your videos! Also, congratulations on your little one; they add a nice touch of spice to life!
Thanks for commenting Tiffany!! I’m so glad the videos help!!
Thanks for posting these awesome workouts! I was wondering if I could do the leg workout every day? I am only doing light core workouts every day and a 20 min walk/jog. Also, will this workout make my legs slimmer over time? Or will it make them bigger with muscle? Thanks again!
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You could do this workout 2-3x per week if you wanted. For women, it’s really difficult to get “bulky” and these are all body weight exercises that I do often. Don’t be scared of bigger muscles! That means a higher metabolism and leaner physique!
Hi Jess- did this for the first time last night and it ROCKED!!!!! I just had hernia surgery and am slowly trying to get back in shape and lose 5-7 pounds too!! Any idea how many calories you burn doing your lean leg workout from above?
Did you do the prescribed workout or tabatas? I haven’t measured officially with my HRM, so I can’t tell you exact numbers. But, the tabata format should get you a +20 minute workout and easily 250-300 calories in the workout alone–not to mention the afterburn for 24-36 hours following!
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I really needed to switch up my leg routine, and I happened to find this on pinterest. I tackled the 8 round Tabata style on Monday. This workout is super deceiving because at the end I was tired but not collapse on the floor tired, however, my legs were sore for the next two+ days (more than they have been recently after machine workouts at the gym)! Thank you for some amazing home workouts. This is my go-to site when I want to “skip” the gym, but still put in work!
I’m so glad you tried this Lea!
I have many more workouts that offer you the chance to sweat in the comfort of your own home!! 
oh my gosh i just did this today and my legs feel like jello!! but this is so far the best legs routine i have done. and the easiest to fallow. thank you!
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