20 Minute Stroller Lower Body HIIT

Stroller Lower Body HIIT

I love getting outside with my girls! Exercising with them is a great way to spend time with them and get in a great workout. I also found that when my baby didn’t nap or just needs some fresh air, it was a great time to pull out the stroller and head out on a walk or run. With this routine you can maximize your time and strengthen your lower body muscles while burning calories. I love HIIT workouts because they are a great efficient and time saving workout you can do anywhere.

Feel free to follow me on Instagram for more fitness fun! www.instagram.com/fitmomrach

Engage your core = activate transverse abdominals (think pulling belly button to spine without holding your breath)

Good posture = Keep your body upright and eyes forward. Shoulders relaxed and when pushing the stroller alternate arms.

 

Let’s Get Started!

Time: 20 minutes – Run or Walk 1 minute + 1 minute of exercise (unless specified) ctd.

Equipment Needed: Stroller, water, and interval timer (apps available).

 

Stop 1

Reverse Lunge with Left Leg
– straight posture (eyes looking forward will help), engage your core, 90 degree angle in front and back leg, and go as low as you can but your goal is thigh parallel to the ground.

 


Stop 2

Reverse Lunge with Right Leg
– straight posture (eyes looking forward will help), engage your core, 90 degree angle in front and back leg, and go as low as you can but your goal is thigh parallel to the ground.

 

Stop 3 – 30 seconds

Squat Jacks
– Like a jumping jack but you will squat when your legs go apart. Don’t let your knees pass your toes and they should both face the same direction.

Modification: instead of jumping out just step squat it out to the right and then to the left

 

Stop 4

Side Leg Raise – Left Leg
– Straight posture and raise your leg as high as you can and back down almost touching the floor and then repeat.

Modification: Touch foot to the ground before raising it up each time.

 

Stop 5

Side Leg Raise – Right Leg
– Straight posture and raise your leg as high as you can and back down almost touching the floor and then repeat.

Modification: Touch foot to the ground before raising it up each time.

 

Stop 6

Butt Kickers – 30 seconds
– Alternate kicking up to your butt with each leg. Move as quickly as you can. It is a quick snap movement of each leg.

Modification: Instead of quick release, slow it down and step it out.

 

Stop 7

Rear Leg Raise – Right Leg
– Straight posture (glance straight ahead) and leg straight back behind you. Raise the leg as high as you can engaging your glutes and lower it almost touching the floor.

Modification: Touch the floor if needed before raising the leg again.

 

Stop 8

Rear Leg Raise – Left Leg
– Straight posture (glance straight ahead) and leg straight back behind you. Raise the leg as high as you can engaging your glutes and lower it almost touching the floor.

Modification: Touch the floor if needed before raising the leg again.

 

Stop 9 – 30 seconds

Squat Jumps
– Legs hip width apart. Squat low and then jump up off the ground. When you land do so softly and immediately lower into squat and repeat.

Modification: Instead of jumping off the ground, come up on your toes and then back to squat.

 

Stop 10

Curtsy Lunge – Left Leg
– Lunge behind and to the side. Goal is 90 degree angle in front leg trying to get thigh parallel to the floor. Straight posture.

 

Stop 11

Curtsy Lunge – Right Leg
– Lunge behind and to the side. Goal is 90 degree angle in front leg trying to get thigh parallel to the floor. Straight posture.

 

Stop 12

Squat Hold – 30 seconds
– Squat low making sure ones do not pass toes. Hold the squat and keep breathing.

 

Finished!

You did it! You should feel super proud of yourself! Make sure to stretch and drink lots of water.
If walking during your cardio minute intervals feel free to add ankle weights to increase the intensity. I do not recommend them for running intervals. You can also bring some hand weights with you hold at your side when doing the lower body exercises.

Anyone interested in an upper body routine?


To My Fit Kids

I am so proud of you both for already learning about staying active and loving doing so. I am thankful you both are so great about joining Mommy on my workouts.

I hope you always make fitness a priority and stay healthy. God made you beautiful! You are His wonderful creation. Honor your body and keep it strong.

I love you both and I enjoy our mommy and me fitness fun!

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