Dear legs and butt, I'm writing to say I'm sorry. I'm sorry that this intense, lower-body HIIT (high-intensity interval training) workout doesn't give you much of a break and works you to the ground. You will be burning for three minutes straight until you get a sweet one-minute rest, only to go back to burning again. So, my apologies.
But then again, you're welcome. This workout will make you stronger — and will help you grow! So take a deep breath, legs and butt. You are about to have one of the most intense 28-minute workouts of your life.
Directions: Complete the four-minute circuit, below, seven times for a total of 28 minutes. Do each exercise with proper form for the entire minute, switching to the next exercise as quickly as possible. Push yourself hard for those three minutes, knowing you get a one-minute rest to recover. Be sure to give your body a proper warmup and cooldown, too.
If you're not sure how to do each move, check out the details, below.