Amy leads a 10-minute lower-body HIIT workout with no equipment needed. You'll do squats, lunges, side kicks, and plank crossovers to target your glutes and outer thighs, then finish with stretches.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no equipment lower body, 10 minute quick hit workout. You can go ahead and start moving your body. Roll those shoulders, start with a little march, maybe roll those hips. We are not going to do a formal warm up because it is just 10 minutes and we are gonna get it done quickly. But you can go ahead and shake everything out. Here's how it's gonna work. We're gonna get 10 minutes straight, right? No intervals. You can do it. You can take a break if you need to. I want you to to those bar or pilates or lower body or upper body workouts where we just keep moving throughout all of it. We're gonna get some of those smaller muscles. We're gonna get everything working using no weights. So let's go ahead and get it done. We're going to start with just your basic squat. We'll add on from there. Zip up that core. Shoulders back. Here we go. Let's take it. 10 minutes. Starts now. Squatting down. So I'm gon. I'm gonna talk you through this. I promise it's not gonna be all squats and lunges. We're gonna get a lot work in here. But I don't want you to look at the clock. I don't want you to worry about intervals. Let's just get lower body. Let's get cardio. We'll of course work in some core as well. Watch me here. I'm gonna squat. Stagger, squat. And up. Squat, little half, stagger, squat low and up. So you're down. Tap it back here. From here. A little tap back. Yes. Keep it moving. I know you're feeling it. Tap back. Weight in the heels so we really get those glutes. Breathe. Two more. Yes. And up. Hold it here. We're gonna lift. We're gonna go side lunge. Take it side lift, side lunge. So really think flex foot through the hip, then sit deep right here. Flex. And here. Up and low. Shift your weight down into it. Yes. And here, let's get four more just like this. Flex the foot, outer thigh. Keep it moving. Really challenge that flexibility as well. One more. Hold it here. Watch me. I'm gonna step it in, tap it out. Slide, side lunge. Tap it in. Tap it out. Slide, side lunge. In, out. If that doesn't make sense to you, I know it's a little weird to slide into that hip, then power through. You can just do alternating side lunge. Right? Down and up. Yes, and up. Two more. Slide it in. One more. Hold it here. Side little shift. I know. I want you just to really think of it as a windmill. Shift that weight. Stay low. Down, down and down. Keep it moving for 8, 7, 6, 5, 4, 3, 2, 1. Find your balance. We're going side lift. Side kick. Side L. Sidekick, if this is not right for you, grab a wall. What I don't want you to do is lean into it. It doesn't have to look like a kickboxing kicks. Lick and then extend it out. So we're working those tiny little muscles that we work through in Pilates in bar. Right hip, outer thigh, and glutes. You got four and up three and up two if you can hold it up right here. Grab a wall or a chair if you need it for balance. Little lift, little lift. Soft bend in this knee. Lift, lift. Oh, I need that balance. Squeeze, squeeze. Zip up that core. And then little kicks out. Kick, kick again. Try not to lean. You're gonna feel Those side obliques. 2, 4, 3. Can we add one more little lifts, little pulses pulse. 3, 2. Other side. Right here we're gonna do lift and then kick. So stationary leg is a little bit bent. Core is engaged. I'm not leaning into it. I'm staying pretty tall. And lifting from the hip and the oblique. Yes, you can. Up and out. Breathe. Up and out. Yes, through the hip, through the glutes. The glute. Are we glad to have a break from squats and lunges? Four more right here. Four, three and out. Two, one more. Good. Find that balance. Lift, lift. If you can balance, great. Otherwise, take it here from here. Kick it out. Kick, kick. Ha. Yes. Straight out. Little lift. Lift. Four, three, two. Right here we are. Halfway there. I want you to do some little heel taps. You feel that stretch, right? Bring that heel up if you can, keeping the heart rate up. Core is engaged. Yes, you can. Let's make it work. Or eight. Seven over halfway there. Six, five, four. Three, two. Good. Take it back here. We're gonna go wide lunge and then a hinge. So join me here. Take it on those train tracks. I want you pretty far back. Let's take it here. Let's take it here. Let's hinge so you're wider than you normally are. And then that hinge. Yes, Right here and here. Four more like this. Four core zipped flat back. Push out of the heel. Three, two, one more. Good. I want you to step it in close. Now we go. Close lunge. One leg or kickstand. Close lunge. One leg or kickstand here. Kickstand looks like this. Just hinge. Still flat. Back close. And here. Four more. Four and breathe. Three, then breathe. Two. One more. Breathe. Hold it right here. So if you need to grab onto a wall or a chair, but we're gonna do little lifts or the floor. Then take it down toe to heel. Press it up and squeeze down. Toe to heel. Press it up and squeeze. Two more. You can do it down and up. Last one. Hold it up right here. Little lift. Toe turned out, heel turned. In four, Three, two. Toe town. Toe down, heel up. Four, Three, two. Shake it out right here. Stretch. Yes. Right. Feel that hamstring. We got the same thing. Other side here. Close to being done. All right. Lunge and hinge wide. Lunge and hinge close kickstand, close lunge. Then some little lifts, then some pulses. You can do it nice and wide right here. Take it down and hinge flat back. Really slow it down right here because I want you to feel the difference. Lunge nice and wide. Feel that stretch in that hip flexor. Hinge, shoulders pull back. Here's what we're not doing. Rounding in the back. Right, Four more. Four and breathe. Three. There's my balance. Core is working hard. Two. One more. Good. Bring it in close. Close lunge, kickstand, close. Or one leg. Back of the leg. Yes, you can. Down here. You know it's burning for me when I'm making my sound effects. Yeah. And two more. Oh, man, look at that. We're close. One more. Hold it here or on the wall. Little lifts. Squeeze, then take it down. Heel to toe. Heel. Press it up and squeeze. Three, two. One more. Yes. Hold it up. Toe turned out, heel squeeze. 4, 3, 2. Toe down, heel up. 8, 7, 6, 5, 4, 3, 2. Drop it down right here to the plank. You're here, team. We got it. Cross it over. You're going outer thigh, inner thigh. Outer thigh, inner thigh. If you'd rather take this standing or on your knees, you can out and in. Take it out. Glute and inner out. Gluten in. Or if you'd rather be on your elbows. A little more. Core out. Can you get 10 seconds? I know you can. Out. Cross it over. Core and lower. Ha. One more. Yes. Stretch it back. Yes. Team, you did it. I know. That was quite the quick hit. Usually we get some intervals. 40 seconds. 45, 50, whatever it is, sit back into that child's pose. If you can, take it to that pigeon stretch. Otherwise that 90, 90. Revealing team. And lean into that hip. Yes, you can also sit on the edge of a chair. If that is better for you feeling it, go ahead and switch those hips. Whatever works for you. But to get that mobility right, lean into it here. We're not going to do very much of a stretch, so make sure you get it on your own. This is just a quick hit. Make sure like this video. Let me know in the comments what you think and make sure you check out all of my other quick hits. I have so many 10 minute quick hits. Let's roll back under your feet. Little pedal of your hamstrings. Many of them are full body. All of them are burners. All of them give you options. Slowly roll it up. So if you've got a day that you're short on time, quick hit. Let's get those little taps again. Is gonna give you that quick burn. Heart rate up, muscles working. Some of them are splits like this lower body. I have an upper body, no equipment. I have tons with weights, dumbbells, kettlebells, mini bands. But if you're looking for something quick, you can get it in in just 10 minutes. Also great as a finisher at the end of another workout, get some more stretching on your own. Thank you so much for joining me today. One big deep breath in and out. You did it. That was your no equipment, lower body, 10 minute quick hit workout. Great job everybody.
