HIIT and Plyo Workouts for Lean Legs

You asked and we listened!

In a previous blog we covered our top tips for leaning down your legs – see it here. We recommended HIIT and plyometrics workouts as the most effective – along with the correct diet.  But just saying that HIIT and plyometric workouts are most effective in leaning down those legs will not suffice! Here we provide you with 4 fun and effective workouts that you can incorporate into your training.

Try them all and pick your faves!


Mix and match these workouts and use them as warm ups, finishers, home workouts or as your challenge for the week! Your legs will thank you.


Plyometric workouts

Plyometrics are jumping movements. The below examples are generic weight lifting movements with added plyometrics in the sets. Majority of plyometrics will be without weights until a person is more experienced.


Workout 1

-Squats and banded squat jumps (4 sets of 10 each)

-Lunges 5,5,5 (5 weighted, 5 body weight, 5 jumping) for 3 sets

-Leg press giant pause set

15 reps and then hold for 10 seconds

10 reps the hold 10 seconds

8 reps then hold 10 seconds and

4 reps then hold 10 seconds

-Jumping lunges for 2 sets

Finish with 5 minutes of skipping of 30 seconds on 30 seconds rest


Workout 2

3 x 10 Split squats and split squat jumps (super set)

3 x 10 Curtsy lunges and up and overs (super set)

3 x 10 Alternating side lunge and skaters (super set)

Finish with 4 x 20 in out squat jumps (can be banded for extra intensity)


HIIT workouts

These are ‘high intensity interval training’ workouts, with short work and rest timings. HIIT workouts really help your body dig into fat stores for energy so they are perfect for leaning out your legs. Keep a timer going on your phone, watch or keep an eye on that wall clock.



Workout A

20 seconds on 10 seconds rest for each below.

Rest 30 seconds to 1 minute between full circuits then go again for 4 rounds total.


-Squat jacks

-Leap ups (jumping motion on a step)




Workout B

Perform 10 reps of each below, resting only 30 seconds at the end of the circuit.

Complete 4 rounds.

-Box jumps

-Squat jumps (banded or not)

-Squat and side kick (banded or not)


For examples of these workouts please check out our instagram page!


*please consult a medical professional before making drastic changes to your training – especially if you have suffered with joint issues in the past.


Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.fitness.pt



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