Life gets busy and chaotic, and taking an hour to train your legs every Tuesday and Thursday isn't always possible. Good news: Daily workouts don't have to take all day! These fast-paced circuits are a great way to maximize your time, burn fat, and get the most from your trip to the gym. Crush your workout and spare your schedule with these athlete-recommended training sessions!

1. HIIT Leg Training

BPI co-founder James Grage carves out killer quads with a leg workout which combines high-intensity interval training (HIIT) and weights. HIIT keeps your heart rate elevated for the entire workout. Not only does it burn fat, it kicks your cardio up a notch by turning standard steady state into explosive movements that help build muscle.

Here's a workout that will help you own leg day. These exercises will target your quads, glutes, hammies, and even calves. The best part? HIIT keeps you burning calories long after your workout ends. This might be a 20-minute workout on the clock, but the real benefits of strength, size, and speed will last much longer.

Burn Fat Fast: 6 Quick Fat-Blasting Workouts

HIIT keeps you burning calories long after your workout ends.

HIIT Your Legs WorkoutIn the following workout, you'll perform a strength movement to kick things off, dive into a round of HIIT plyometrics, and continue back and forth between strength exercises and HIIT cardio rounds.

HIIT Leg Training
1
Front Barbell Squat
3 sets, 15, 12, 10 reps
2
Rope Jumping
1 set, 1 mins. (no rest)
3
HIIT round 1
Freehand Jump Squat
20 reps
Jumping Jacks
50 reps
Burppe Box Jump
20 reps
4
Dumbbell Lunges
3 sets, 10 reps
5
Rope Jumping
1 set, 1 mins. (no rest)
6
HIIT round 2
Freehand Jump Squat
20 (reps)
High Knee Jog
50 reps
7
Romanian Deadlift
3 sets, 15, 12, 10 reps
8
Rope Jumping
1 set, 1 mins. (no rest)
9
HIIT round 3
Freehand Jump Squat
20 reps
Double Leg Butt Kick
50 reps

2. HIIT Chest Training

James combines isolation chest exercises with high-intensity cardio to make the most of minimal workout time. Jumping rope between strength-training exercises, like the bench press, elevates your heart rate and burns more calories. You'll leave the gym pumped and conditioned.

HIIT Your ChestIn the following workout, you'll perform a strength movement to kick things off, dive into a round of HIIT plyometrics, and continue back and forth between strength exercises and HIIT cardio rounds.

HIIT Chest Training
1
Barbell Bench Press - Medium Grip
3 sets, 15, 12, 10 reps
2
Rope Jumping
1 set, 1 mins. (no rest)
3
HIIT round 1
Burpee
20 reps
Clapping Push-Up
20 reps
Crunches
20 reps
Jumping Jacks
20 reps
4
Dumbbell Bench Press
3 sets, 15, 12, 10 ereps
5
Rope Jumping
1 set, 1 mins. (no rest)
6
Group
Burpee
20 reps
Pushups
20 reps
Crunches
20 reps
Jumping Jacks
20 reps
7
Parallel Bar Dip
1 set, to failure
8
HIIT round 3
Burpee
20 reps
Pushups
20 (reps)
Crunches
25 reps
Jumping Jacks
20 reps

3. 20-Minute Full Body Tabata Workout

Brendy Scheerer, franchise sales director at BPI Sports, follows a cardio-strength-inspired Tabata routine. Each segment of her workout requires 20 seconds of high-intensity cardio followed by 10 seconds of rest, and then 20 seconds of high-intensity strength moves followed by 10 seconds of rest. This workout burns fat and builds muscle. It will kick your butt in minimal time. But, don't be fooled, you'll certainly be covered in sweat by the end!

Burn Fat Fast: 6 Quick Fat-Blasting Workouts

This workout burns fat and builds muscle. It will kick your butt in minimal time.

20-Minute Full Body Tabata Workout
1
HIIT round 1: Repeat 4 times
Butt Kicks
20 sec (rest 10 sec)
Dumbbell Squat
20 sec (rest 10 sec)
2
HIIT round 2: Repeat 4 times
High Kick
20 sec (rest 10 sec)
Pushups
20 sec (rest 10 sec)
3
HIIT round 4: Repeat 4 times
Burpee
20 sec (rest 10 sec)
Split Jump
20 sec (rest 10 sec)
4
HIIT round 4: Repeat 4 times
Jumping Jacks
20 sec (rest 10 sec)
Crunches
20 sec (rest 10 sec)

4. Deadmill Sprints

What's harder than jumping on the treadmill and booking it at 7 mph? Jumping on treadmill and booking it when the treadmill's off! This zero-powered modification to a traditional run forces you to become your own powerhouse as you push against the machine with maximum force. Turn the power off and revv your metabolism up.

Deadmill Sprints
1
Complete 3 rounds
Running, Treadmill
20 sec
Pushups
30 reps

5. Sled Workout

Whitney Reid, BPI east coast sales manager and fitness model, incorporates sleds into his workouts. But, these aren't your standard concrete-slab sled pushes. Whitney uses carpet for a more intense workout.

"Dragging the sled while walking backward is a killer workout for your quads," he says. "The key is to stay low and take longer strides." Whitney also integrates pulling into his routine. By pulling the sled when walking forward, he places focus on the hamstrings and glutes.

Sled Workout
1
Circuit
Decline Crunch
20 reps
Sled Drag - Harness
25 yards
Leg Extensions
20 reps
2
Circuit
Decline Crunch
20 reps
Sled Drag - Harness
25 yards
Leg Press
20 reps
3
Circuit
Decline Crunch
20 reps
Sled Drag - Harness
20 yards
Barbell Squat
20 reps
4
Circuit
Decline Crunch
20 reps
Sled Drag - Harness
25 yards
Lying Leg Curls
20 reps

6. Bodacious Booty Circuit

IFBB Pro Barbara Bolotte loves training legs but, when she only has a few moments to squeeze in a workout, she targets her glutes. "Glutes are one of the largest muscles in your body, and you can spend plenty of time and lots of reps sculpting and toning them to perfection," she says. Get creative with exercises which allow you to isolate that major muscle.

Burn Fat Fast: 6 Quick Fat-Blasting Workouts

The glutes connect the top and bottom of the posterior chain. Train this large muscle group in creative ways to get the definition you desire.

Bodacious Booty Circuit40-second recovery in between exercises One minute thirty seconds of recovery between rounds

Bodacious Body Circuit
40-second recovery in between exercises, 1 minute rest between rounds.
1
Circuit: 3 rounds
Smith Machine Squat
15 reps
Box Jump (Multiple Response)
15 reps
Dumbbell Step Ups
15 reps
Running, Treadmill
30 sec
Curtsy Lunge
15 reps (each side)
Jump Squat
20 reps (with medicine ball)
Barbell Walking Lunge
30 steps
Bear Crawl Sled Drags
30 crawls
Stiff-Legged Barbell Deadlift
20 reps

About the Author

Stephanie Smith

Stephanie Smith

Stephanie Smith is a New York native who caught the fitness bug while earning a master's in journalism at the University of Missouri.

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