HIIT And Circuit Training – Pure Torture Workout ( Lower Body )

Mar 21, 2012 by



Hi Everyone,

Today’s workout was focused on the lower body and it was a mix between super high intensity interval training cardio, strength training combo and bodyweight exercises. Bam right in the kisser! ( I just write how I talk LOL ). The first part of this routine was only 5 minutes and it was the HIIT cardio, which I gave the lovely name of ” Plyo Cardio From Hell “. Normally we do cardio after the strength training, but since we want to give our muscles a little bit of a shock I switched it up ;).

Then after you’re done with the lovely 5 minutes of cardio from hell, you are going to pick up some weight ( in my case it was 40 lbs ), but you have to adjust the weight to your own strength level.

The last part of this routine is just enough to squeeze out the the last bit of what is left of you from the first two parts – and then we’re done to go about our day! Sounds lovely doesn’t it?

Before you proceed to complete this butt burning workout make sure you do a proper warm-up. I would like to remind you that a proper warm up is not jumping up and down for several times saying I’m warmed up. A proper warm-up needs to warm-up all of your joints so there is no crackling noise, it also needs to activate all of your muscles and prepare them for work, and that will prevent you from injuries.


Pure Torture Workout Video



Workout Explanation


In this workout I was using my timer, a 12 lbs medicine ball and my 40 lbs VersaFit bag from Power Systems ( you can use a pair of dumbbells but make sure they are heavy enough for your fitness level ).


Part one

Set your timer for 2 intervals of 5 seconds ( break interval ) and 11 seconds ( max effort interval ), for the total of 20 rounds. There is 2 exercises and you will go through both of them for the total of 10 rounds.


  • Diagonal Jump Lunge with a Medicine Ball
  • Vertical Leap


Beginners – obviously this is going to be way too intense for a beginner, so you will set your timer also for 2 intervals but your rest interval is going to be 11 – 15 seconds and your maximum effort interval is going to be 10 seconds. Because before you can run you have to walk, and these intervals should be a nice stroll ;).


Part 2

This is time challenge, but never in sacrifice of the proper form. Set your timer as a stopwatch. This part of the workout is made up of one combo and you will do 30 reps total. I took about 10 second break after every 10 reps.

  • Two Weighted Jump Squats & 2 Back Lunges ( this counts as one rep ) – 30 reps total


Part 3

This is circuit training time challenge, set your timer as a stop watch. Make sure you watch the workout recap video where I explain how to do each exercise in proper form. There are 3 exercises per side with the total of 2 rounds for both. So you will go through the following routine twice.

  • Side Squat Kick ( using medicine ball or a dumbbell ) Right Leg – 15 reps
  • Back Lunge & Kick Up Right Leg – 15 reps
  • Booty Kick Backs Right Leg – 15-20 reps

Then you switch sides

  • Side Squat Kick Left Leg – 15 reps
  • Back Lunge & Kick Up Left Leg – 15 reps
  • Booty Kick Backs Left Leg – 15 reps


Repeat one more time :). ( Just the part 3 )


My time

I didn’t count my first part but I was averaging between 3-5 reps in the jump lunges, and – 4-5 and sometimes more on vertical leaps.

Part 2

My time was 9 minutes 28 seconds

Part 3

My time was 9 minutes and 23 seconds


Have fun!!!




PS – Nutrition Tip – we are all training to get and stay in shape, but some of us want to build muscle and some of us want to loose weight.  How our body will respond will depend on what you are eating ( I know what you’re thinking – common sense right? ).  If you want to loose weight then you should do that first, then try to put on muscle.  So if you are the one who is trying to loose weight, then it’s best if you don’t eat anything after your workout for 2 hours, only drink lots and lots of water.  You can take it a step further if you like such as workout in a fasted state, but then it will be quite a challenge to push through your routine, ( I personally can’t do that ).  But there is a very interesting article about fasted workouts on one of my very loved fitness blogs – Fitness Black Book.  I love this blog because it covers subjects on fitness that you won’t find anywhere else.  ( Check out the article here ).

If you are trying to put on muscle then I recommend you drink a Whey Isolate Protein Shake 15-20 minutes before your workout and 15 minutes right after.  And always drink at least 2 glasses of water right after your training.



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