Hey, FB Family!

This lower-body strength and HIIT workout is designed to get a lot done in a short amount of time. We’re focusing on lower body strength first, then finishing with a short HIIT burner called the Leg Matrix, all in about 17 minutes. The structure is simple, efficient, and meant to challenge you without feeling chaotic or overcomplicated, perfect for days when you want to move your body and feel accomplished, even if time or energy is limited.

Equipment Needed:

• None
• Mat (optional)

This workout is split into two main sections: a strength-focused lower-body block, followed by a HIIT finisher. You’ll move through squats, lunges, single-leg hinges, and lateral movement during the strength portion, then finish with repeated lower-body exercises that build intensity without introducing new movements. Nothing fancy here, just solid, functional exercises that show up often because they work.

The strength block runs for two rounds using a 40-second-on, 15-second-off format. That timing gives you enough space to slow things down, feel the muscles working, and focus on good movement quality. You’re not racing the clock here. The goal is to stay controlled, especially during single-leg movements, and to notice how your body feels from the first to the second round. You might feel more stable on one side. You might notice fatigue showing up sooner in round two. That’s all useful feedback and part of the process. Starting with strength lets you move with better control before fatigue sets in, reinforcing good movement patterns and making the work more effective overall.

After the strength work, we move into the HIIT finisher, the Leg Matrix. This section is designed to raise your heart rate a little and finish strong without dragging the workout out longer than necessary. You’ll cycle through squats, lunges, split jumps, and jump squats for two rounds, with a short rest between each exercise. The structure stays the same from round to round, so once you’re in it, you can focus on effort instead of figuring out what’s next. Keeping the movements familiar here lets you push the pace and intensity without overthinking things at the end of the workout.

You’ll also see low-impact options offered alongside the higher-impact moves in the Leg Matrix. If jumping feels good today, go for it. If it doesn’t, the low-impact options still challenge your legs without breaking the flow of the workout. This makes today’s workout more adaptable depending on how your body feels, what else you’ve trained recently, or where you’re at in your week.

This is a great workout for days when you have decent energy and want something that feels effective without being overwhelming.

A few things to keep in mind before you hit play:

• Single-leg work can feel awkward, especially on one side. That’s normal. Focus on control and alignment rather than speed.
• On the lunges and hinges, keep your range of motion comfortable. Depth is less important than moving well.
• During the HIIT section, choose the option that allows you to keep moving with good form. More intensity isn’t always better if it comes at the expense of control.
• Short workouts can still be effective. You don’t need to feel completely wiped out to know you did something good for your body.

This workout works well as a standalone workout or paired with upper-body strength or mobility on another day. It’s also a solid option when you want to stay consistent without committing to a longer workout.

So team, let’s get into it.

-Brian

Workout Structure

Warm-Up – 1 Round / 30 Seconds Each

• Squat to Stand
• Alternating Reverse Lunge with Reach
• Bodyweight Good Morning
• Alternating Lateral Lunge
• Glute Bridge

Set 1 – 2 Rounds / 40 Seconds On / 15 Seconds Off

• Bodyweight Squat
• Reverse Lunge (20 seconds per side)
• Single-Leg Deadlift (20 Seconds per side)
• Lateral Lunge (20 Seconds per side)

30 Second Transition

Set 2 – HIIT Finisher: Leg Matrix: 2 Rounds / 30 Seconds On / 10 Seconds Off

• Bodyweight Pulsing Squat
• Alternating Forward Lunge
• Split Jumps (Low-impact: Static Split Squat) (15 Seconds per side)
• Jump Squats (Low-impact: Squat to Calf Raise) 

20 Second Water Break

Cooldown – 1 Round / 30 Seconds Each

• Quad Stretch (Left/Right)
• Seated Hamstring Stretch
• Figure-4 Glute Stretch (Left/Right)
• Calf Stretch (Left/Right)