Tiffany's Training

Watch on YouTube
HIIT Glutes • Hamstrings

Lower Body HIIT Workout Burn Legs and Glutes Fast (15 Min No Equipment No Repeat)

15 min Intermediate No Equipment No Jumping
Start Workout on YouTube Back to Workout Library

About This Workout

This 15-minute lower body HIIT workout sculpts and strengthens your legs and glutes while building endurance — all with no equipment needed! Perfect for home, quick sessions, or adding to your weekly routine.
🔥 Format: 45 seconds work / 15 seconds transition
🔥 Focus: Quads, hamstrings, glutes, inner/outer thighs, calves
🔥 Level: Intermediate (modifiable for beginners)
🔥 Equipment: None — bodyweight only!
🔥 Positions flow: Standing → Floor → Lying
This fast-paced bodyweight HIIT will leave your lower body burning and stronger! Great for fat burn, toning, and building lower body power. Do it 3-4x per week for best results.

#LowerBodyHIIT #15MinuteWorkout #LegsAndGlutes #NoEquipmentWorkout #HomeHIIT #GluteWorkout #HIITWorkout #BodyweightWorkout #QuickWorkout #FitnessAtHome

Workout Chapters

  1. 0:00Intro
  2. 0:13Warm Up
  3. 1:28Squat + Side Leg Lift (Right)
  4. 2:29Squat + Side Leg Lift (Left)
  5. 3:29Reverse Lunge Tap Back (Right)
  6. 4:29Reverse Lunge Tap Back (Left)
  7. 5:29Lateral Lunge (Alternating)
  8. 6:30Curtsy Lunge (Alternating)
  9. 7:29Glute Lift (Right)
  10. 8:29Glute Lift (Left)
  11. 9:29Bridge + Abduction
  12. 10:29Bridge Hold + Heel Lift
  13. 11:29Side Lying Inner Thigh Lift (Right)
  14. 12:30Side Lying Inner Thigh Lift (Left)
  15. 13:30Glute Bridge + Abduction Pulse
  16. 14:29Cool Down

Related Workouts

Keep going with another workout that matches this training style.

Scroll to Top