HIIT Band Workout!

Easy to do at home or in the gym!
HIIT Band Workout!

Here’s a HIIT Band Workout that targets your butt, hips and thighs. Resistance bands are a great addition to your workout and because these moves rely on time under tension, this is an incredibly effective way to train and helps sculpt your body. This one ignites a serious burn, and we are adding in squat jumps between every round to increase the intensity of this workout!!

Perform each of the following exercises for 20 seconds with a 10 second rest before moving to the next one. (to modify, just take out the jump).


Complete 3 rounds:

1. Side Monster Walks

Get into a squat position and put your hands in front of you. Slowly take 2 steps each side, keeping as low as you can and keeping your torso upright and core tight.

2. Squat Jumps

Stand with your feet shoulder-width apart and lower your body pushing back with the hips as far as you can into a squat position before jumping off the floor, pushing your thighs outwards. Return and repeat.

3. Squats

Stand with your feet shoulder-width apart. Hold your hands in front of you and keep your torso as upright as possible. Lower your body, pushing back with the hips as far as you can into a squat position and push your knees out, keeping tension in the band.

4. Squat Jumps

As above

5. Side Lateral Leg Raise

Keep your torso upright, back straight and core tight. (use one hand to hold onto a stable surface if this makes it easier to balance). Raise your leg away from the body to the side. Hold briefly at the top position, lower and repeat.

6. Squat Jumps

As above

7. Side Lateral Leg Raise

Opposite leg.



It’s ok to take rest if the burn kicks in and you can’t complete each exercise for the full 20 seconds. Just keep the feet moving if you do rest though!

If you’re struggling to find any of the Resistance Bands, try these ones on Amazon.