I’ve kinda been doing a series of blog posts with workouts like this. I didn’t intend to write a series of workouts like this, but they’ve become really popular, so I think I’m going to keep writing more.
I would love to hear from you guys though if you think I should keep posting more workouts like this?! And if you’d like to see any other workouts? Please leave a comment and let me know :)
Anyway, here’s another HIIT workout that won’t cause bulk! And it will help you burn lots of calories.
One of the best things about this workout is that you can do it anywhere and without any equipment, and it doesn’t take that long!
WATCH THE WORKOUT VIDEO
HOW TO COMPLETE THE CIRCUIT
Do each exercise for 30 seconds (the first exercise is a one sided exercise so do 30 seconds each leg), without any rest.
Once you have completed one round, rest for 1-2 minutes.
Complete 3-5 rounds.
Workouts don’t have to be complicated to be effective! I hope you enjoy this one :) xx
1. SINGLE LEG HOPS
2. COMMANDOS
3. SINGLE LEG SCISSOR + REACH
4. HIGH KNEE RUNS
5. MODIFIED V UPS
If you liked this video, click here to find more videos.
I should also mention my 3 Steps to Lean Legs Program which is designed to help you get lean and toned legs. But since it contains FULL body workouts it will help you get toned all over.
So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :)
Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.
Hi lovely,
Yes, it’s a good idea to combine HIIT with cardio :)
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Hey Rachael Im lucky i finally found your website. Let me tell you my story fast so im a teen when i reached to 68 kg i started doing some cardio everyday while maintaining a good diet till i got to 58 kg i was really happy with what ive reached and that gave me a bigger push to go on as my target weight at that time was 53 but unffortunately i turned anorexic and started eating really low but i didnt do any heavy excercies at that time just walking all the time that got me to a 40 kg then my parents started forcing me to eat more now im 56 kg i dont like how my body looks now its like 56 kg of fat. Im the mesomorph type i think. I would like to get leaner legs and a flat stomach. Im thinking of doing an eight km walk (my normal walk pace) 5 days a week and your interval HITT workout to get lean muscle once a week if i can do it and doing one of your full body resistance training twice a week and your lean legs workout every day. Would this help me be toned slim lean and not skinny fat or muscular. i would do my best to maintain a good diet. would this help me and how long would it take to reach to my goal. please answer me asp cause im really tired of reading so many information on other websites and their exact opposite on others. please help me
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you further along your journey :) That’s why she has created her Lean Legs program and the Lean Legs Club, where she’s available to answer ALL of your questions and provide more guidance with the workout program and nutrition.
The Lean Legs program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos. Check out this link for the full program!
For more useful info, please read these blog posts:
Not necessarily. Perhaps you won’t be as strong if you’re lifting light for certain exercises where you could be lifting heavy. But you can definitely still get very strong from body weight exercises only xx
Hi Nicky, it’s hard to just give broad advice on kettlebells because it really depends on what type of exercises you’re doing in the kettlebell classes. If there’s lots of squats and lunges, this might bulk up your legs. But also everyone is different. I would continue doing it and just monitor how your legs change. If you think they start becoming too bulky, then perhaps stop. But if you’re happy with the results, I would continue :) xx
Thank you so much for posting these workouts featuring “no bulk”! I was doing crossfit for about 6 weeks, and my legs and glutes increased in size rapidly. I’ve switched things up the past 4 weeks and have been following your routines and suggestions. My jeans are already much looser, and I’m happier with the scale numbers. I know I shouldn’t obsess with the number, but I’m just happier with lean and less muscle mass. Thank you! Please keep posting!
I am also trying to lose muscle bulk from weightlifting, but I am struggling to lose the extra muscle. What have you done for the past 4 weeks to get such quick results? Please help me!!
I love getting complete workouts. Especially on the theme of how models train. I would love to see workouts of what kind of Pilates models do. Love your workouts.
Hi Rachael, Im an endomorph and 5ft short. Will this workout be applicable to me? Thanks
Hi lovely,
Since you’re an endomorph, I wouldn’t recommend doing these HIIT exercises. You could still do some ab focused HIIT once a week! xx
Love,
Diana
Hi Rachael, Thanks for posting a lot of great workouts! Should i do my hiit alone or combine with low intensity cardio for effective results? x
Hi lovely,
Yes, it’s a good idea to combine HIIT with cardio :)
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
https://www.rachaelattard.com/lean-legs-program/
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/full-body-hiit-workout-that-wont-add-bulk/
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
Love,
Diana
xx
Hey Rachael Im lucky i finally found your website. Let me tell you my story fast so im a teen when i reached to 68 kg i started doing some cardio everyday while maintaining a good diet till i got to 58 kg i was really happy with what ive reached and that gave me a bigger push to go on as my target weight at that time was 53 but unffortunately i turned anorexic and started eating really low but i didnt do any heavy excercies at that time just walking all the time that got me to a 40 kg then my parents started forcing me to eat more now im 56 kg i dont like how my body looks now its like 56 kg of fat. Im the mesomorph type i think. I would like to get leaner legs and a flat stomach. Im thinking of doing an eight km walk (my normal walk pace) 5 days a week and your interval HITT workout to get lean muscle once a week if i can do it and doing one of your full body resistance training twice a week and your lean legs workout every day. Would this help me be toned slim lean and not skinny fat or muscular. i would do my best to maintain a good diet. would this help me and how long would it take to reach to my goal. please answer me asp cause im really tired of reading so many information on other websites and their exact opposite on others. please help me
Hi lovely,
I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.
Rachael would love to help you further along your journey :) That’s why she has created her Lean Legs program and the Lean Legs Club, where she’s available to answer ALL of your questions and provide more guidance with the workout program and nutrition.
The Lean Legs program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos. Check out this link for the full program!
For more useful info, please read these blog posts:
https://www.rachaelattard.com/what-to-do-if-youre-skinny-fat/
https://www.rachaelattard.com/how-to-get-flat-stomach-get-rid-of-belly-fat/
https://www.rachaelattard.com/lean-legs-workout/
Love, Lean Legs Club support
xx
Hi Rachael, can I do this workout as well as cardio if my thighs are a bit muscular?
Hi lovely, yes it should be fine :) xx
Does it takes a longer to get fit with light weights then heavy?
Not necessarily. Perhaps you won’t be as strong if you’re lifting light for certain exercises where you could be lifting heavy. But you can definitely still get very strong from body weight exercises only xx
Hi do you have any recommendations on Kettlebells. I go to 2 classes a week and have toned up but don’t want to become any bulkier
Hi Nicky, it’s hard to just give broad advice on kettlebells because it really depends on what type of exercises you’re doing in the kettlebell classes. If there’s lots of squats and lunges, this might bulk up your legs. But also everyone is different. I would continue doing it and just monitor how your legs change. If you think they start becoming too bulky, then perhaps stop. But if you’re happy with the results, I would continue :) xx
YES, please keep posting workouts like these! Love your stuff!
Thanks Julia – I will! :) xx
Thank you so much for posting these workouts featuring “no bulk”! I was doing crossfit for about 6 weeks, and my legs and glutes increased in size rapidly. I’ve switched things up the past 4 weeks and have been following your routines and suggestions. My jeans are already much looser, and I’m happier with the scale numbers. I know I shouldn’t obsess with the number, but I’m just happier with lean and less muscle mass. Thank you! Please keep posting!
I am also trying to lose muscle bulk from weightlifting, but I am struggling to lose the extra muscle. What have you done for the past 4 weeks to get such quick results? Please help me!!
I love getting complete workouts. Especially on the theme of how models train. I would love to see workouts of what kind of Pilates models do. Love your workouts.
Hi Annick, I do plan on filming some complete workouts, it’s just finding the time at the moment! But I’ll try to do some more on this theme :) xx