Indoor HIIT Lower Body Workout Plan for Females | Desklib

This exercise plan will mainly focus on training the lower body for ten females. This will be an indoor HIIT workout plan consisting of 5 minutes warm up followed by a 28 minutes HIIT intervals, followed by a10 minutes partner workout, 5 minutes of abs and 5 minutes of cool down followed by stretch. Equipment required includes benches, pylons, resistance bands, low weight dumbbells, short barbells and an indoor tread milling machine. The workout plan includes a variety of cardio and strength exercises for the lower body, with different levels of difficulty. The plan also includes dynamic stretching exercises for warm up and cool down.

SCENARIO 1 – Indoor HIIT Workout Template
NAME OF WORKOUT: Lower body focused
workout
INTRODUCTION: This exercise plan will mainly focus on training the lower body for ten females. This will
be an indoor HIIT workout plan consisting of 5 minutes warm up followed by a 28 minutes HIIT intervals,
followed by a10 minutes partner workout, 5 minutes of abs and 5 minutes of cool down followed by
stretch.
EQUIPMENT REQUIRED: Benches, pylons, resistance bands, low weight dumbbells, short barbells and
an indoor tread milling machine.
WARM UP - 5 minutes (Dynamic Stretching – Please include 5 exercises you will do for 30 sec each and repeat
for a total of 5 min)
1. Side Shuffle Protects against hip and groin injuries while leg training.
2. Walking Knee to chest Great stretching exercise for hips and hamstrings.
3. Straight Leg Kick. Protects hamstrings and quadriceps from injury while doing deadlifts.
4. Back stretch Activates the lower back muscles for doing work.
5. Carioca Improves the flexibility of leg muscles.

BODY OF WORKOUT –
2 min of cardio (2 exercises done 1 min each) & 2 min Strength (2 exercises done 1 min each)
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Body weight squats Jumping jacks Burpees
CARDIO 2 Body weight Squat jacks Jump squats Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Treadmill Battle ropes Kettle ball lifts
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Jump ropes Dancing Organized sports
CARDIO 2 Power walking Swimming Boxing
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 Trampolineing Cycling Crosstrainer
CARDIO 2 Cross fit Running on field Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Treadmill Battle ropes Kettle ball lifts
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Cross country seal X jacks Crawls
CARDIO 2 Crap walk Double cross reach V-up doubles
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 Bear crawl Double cross reach V-up doubles
CARDIO 2 Sit-up Sprinter sit-up Jumping-sit up
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Tuck jumps Sprinting tuck jump Tuck jump burpees
CARDIO 2 Lizard hop Frog hop Single leg burpee
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Pike push up Reverse push up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Lying side press Pylo push up Side plank push up
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Side plank Weighted plank Plank with partner on back
CARDIO 2 Jump squat Flutter up T stand
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Lateral leg lift Front leg lift Side press
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Biceps curl Biceps curl with resistance
band
Dumbbell bicep curl
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Inchworm walkouts Power walking with
resistance
Running with resistance
CARDIO 2 One leg squat One leg lunges Two leg lunges
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Body weight squats Jumping jacks Burpees
CARDIO 2 Body weight Squat jacks Jump squats Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Long jumps Sprinting long jump High jump
CARDIO 2 Crab press Ricochet jumps Jack burpee
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Jack burpees on bench Rope skipping V-sit up
CARDIO 2 Reverse lunges Walking lunges Weighted walking lunges
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Roman walking Squat with row (dumbbells) Squat thrust with dumbbells.
CARDIO 2 Bridge Dead bug Jack burpees
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Side shuffle Side plank Oblique mountain climber
CARDIO 2 Floor to skye burpee
pushups
Tuck jump Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Jump lunges Donkey kicks Suicide drill running
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Superman push ups 180 degree frog jump Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Side leg raises
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Body weight squats Jumping jacks Burpees
CARDIO 2 Body weight Squat jacks Jump squats Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Treadmill Battle ropes Kettle ball lifts
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Body weight squats Jumping jacks Burpees
CARDIO 2 Body weight Squat jacks Jump squats Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Treadmill Battle ropes Kettle ball lifts
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Bicep curls Heavy weighted bicep curl Flying pushups
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Body weight squats Jumping jacks Burpees
CARDIO 2 Body weight Squat jacks Jump squats Free lunges
STRENGTH 1 Free weight walking lunges Walking lunges with weight Overhead weighted lunges
STRENGTH 2 Weighted squats Sumo squats Barbell squats
CARDIO 1 High knees at a single place High knees High knees while walking
CARDIO 2 Frog walk From jumps Touch floor Frog jump
STRENGTH 1 Free weight walking lunges Dumbbell walking lunges Walking lunges with
(barbells)
STRENGTH 2 Leg extension Weighted leg extension Cable leg extension
CARDIO 1 Toe touch Sitting toe touch Toe touch and back arch
CARDIO 2 Cobra stretch Burpees without jumping Free push up accompanied
with burpees.
STRENGTH 1 Pushups on wall Bench push ups Incline push ups
STRENGTH 2 Triceps kickback Triceps dips Skull crushers
CARDIO 1 Skipping Step up Steam engine- clasping
hands behind the neck and
elbows are opposite to knee.
CARDIO 2 Treadmill Battle ropes Kettle ball lifts
STRENGTH 1 Deadlifts (free) Deadlifts (dumbbell) Deadlifts (barbell)
STRENGTH 2 Free calf raise Dumbbell calf raise Barbell calf raise
CARDIO 1 Running stairs Jump ropes Mountain climbers
CARDIO 2 Jump squats Speed skater lunges Crap plank
STRENGTH 1 Crunches Weighted crunches Hanging crunches
STRENGTH 2 Leg raise Knee raise Hanging knee raise.
CARDIO 1 Plank Weighted plank Plank and push up alternate
CARDIO 2 Arch Weighted arch Arch and Plank flip
STRENGTH 1 Bicycle kick Resistive bicycle kick Bicycle kick and Windshield
wiper
STRENGTH 2 Resistive Wiper Weighted leg raises Crunch and leg raise
alternate
CARDIO 1 Power walking Power running Alternative power waling
and running
CARDIO 2 Suicide drill Suicide drill running Suicide drill sprint
STRENGTH 1 Triceps bench press Single stiff leg deadlift Tricep dips
STRENGTH 2 Triceps push down Leg curls Triceps ben over press

PARTNER WORK: 10 MIN (Please include 4 partner drills / work of 2 min each. Allow 30 sec transitions.
Please include what each partner will do & level 1,2,3 options)
Drill 1: Squat jump (Partners will face each other holding resistance bands and start to do squats)
Drill 2: Chest press with resistance bands
Drill 3: Overhead pass associated with squats
Drill 4: Body weight squat

ABS: 5 MIN (Please include 5 exercises you will do for 30 sec each and repeat for a total of 5 min)
1. Crunches Level 1: Lifting up to shoulder.
Level 2: Lifting the whole back up to hit the core.
Level 3: Holding the partial lifted position and then repeating level 2.
2. Leg raise Level 1: 90 degrees lift and fall.
Level 2: 90 degrees lift, hold and release
Level 3: 90 degrees lift, hold and 15 degrees release
3. Bicycle kick Level 1: Slow speed
Level 2: Moderate speed
Level 3: Fast speed
4. Windshield Wiper Level 1: Legs to the left side and move back to 90 degrees vertical
Level 2: Legs to the right side and move back to 90 degrees vertical
Level 3: Combination of both level 1 and 2
5. Plank Level 1: Free planks
Level 2: Bended arms (rest on elbow) planks
Level 3: One leg lifted plank.
COOL DOWN - 5 MIN (Static Stretching – Please include 5 exercises you will do for 60 sec each for a total of 5
min)
1. Hamstring stretch 2 sets
2. Calf stretch 2 sets
3. Hip and Thigh stretch 1 set
4. Adductor stretch 2 sets
5. Standing iloptobial band
stretching
1 set
MODIFICATIONS FOR SPECIAL CIRCUMSTANCES LISTED ABOVE:
Knee injury and dizziness
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO 1 Toe touch Walking Power walking
CARDIO 2 Sitting toe touch Standing arm stretches and
twisting
Side bending
STRENGTH 1 Weighted side bending Crunches Leg raises
STRENGTH 2 Windshield wiper Calf raise Weighted calf raise
CLASS WRAP UP / REMINDERS
All the equipment required should be present in the class and the chart should be followed thoroughly.

SCENARIO 2 – Indoor Circuits / Stations Workout Template
NAME OF WORKOUT: Circuit Training
INTRODUCTION: This training will be a circuit of station workout of 45 minutes length. The training will
be held inside a large community hall
EQUIPMENT REQUIRED:
WARM UP - 5 minutes (Dynamic Stretching – Please include 5 exercises you will do for 30 sec each and repeat
for a total of 5 min)
1.Side Shuffle Protects against hip and groin injuries while leg training.
2.Walking Knee to chest Great stretching exercise for hips and hamstrings.
3. Straight Leg Kick. Protects hamstrings and quadriceps from injury while doing deadlifts.
4.Back stretch Activates the lower back muscles for doing work.
5.Carioca Improves the flexibility of leg muscles.

ROUND 1: INDOOR CIRCUITS / STATION ALTERNATING CARDIO & STRENGTH
EXERCISE LEVEL 1 LEVEL 2 LEVEL 3
CARDIO STATION
1
Mountain climbers Free slow Free fast With resistance bands
STRENGTH
STATION 2
Squats Free Weighted dumbbell Weighted barbell
CARDIO STATION
3
Battle ropes Slow beatings Moderately fast
beatings
Fats beatings
STRENGTH
STATION 4
Deadlifts Free Weighted dumbbells Weighted barbells
CARDIO STATION
5
Jumping jacks Slow Moderate Fast
STRENGTH
STATION 6
Push ups Free Weighted (plates) One handed
CARDIO STATION
7
Burpees No jumping Pushup burpee Pushup and jump clap
burpees
STRENGTH
STATION 8
Chin ups Hanging only Half lift Full lift and fall
30 SEC
TRANSITION
EXERCISE
BETWEEN
STATIONS
Dynamic stretching Toe touch Twisting Back arch