20 Min Toned Legs & Thighs HIIT Dance Workout

Fitness
Do this workout everyday for 20 days to see a significant change in your legs and thighs. They will be leaner, slimmer and you will see the excess fat start to decrease on your legs. BONUS- this leg workout is a quick burner to finish a workout with or even get your leg days started.

You can treat it as a stand alone workout or add-on!

This workout is a HIIT legs workout, which means the intervals are quick but effective. 30 seconds are spent exercising and 10 seconds are spent in a “active rest” state (we will be bouncing from side to side- or you can choose to walk on the spot if you prefer).

In this workout you will also find some fun dance moves that will have you smiling while you keep your heart rate elevated.

Be mindful of how much you are breathing. Try to breathe in and out in the span of one repetition of each exercise. This will ensure that you are getting enough oxygen to your muscles, will help you keep balance, and will help you burn fat more efficiently.

Workout Stats:
Calorie Burn: I didn’t wear my Apple Watch during this workout, so if you could, please share your calorie burn in the comments below!
Level of Intensity: 8/10
Level of fun: 10/10
Workout Duration: 19 mins

Time stamps:
0:00 Intro
0:05 pull back butt kick
0:35 side to side bounce
0:44 knee lift rainbow arm swing
1:15 side to side bounce
1:24 half squat heel flick
1:54 side to side bounce
2:04 hip swing arm turn out
2:34 side to side bounce
2:44 squat to tap out
3:14 side to side bounce
3:24 knee pump to kick out
3:54 side to side bounce
4:04 X arm kick out bounce
4:34 side to side bounce
4:43 squat to leg abduction
5:13 side to side bounce
5:22 hip flicks
5:53 side to side bounce
6:02 Standing Kick backs
6:32 side to side bounce
6:42 pop squat
7:12 side to side bounce
7:21 squat to side lunge
7:52 side to side bounce
8:02 leg slide to party hands
8:31 side to side bounce
8:41 knee up clap under leg
9:11 side to side bounce
9:21 right foot tap forward and back
9:51 side to side bounce
10:00 left foot tap forward and back
10:30 side to side bounce
10:40 side step leg slide
11:09 side to side bounce
11:20 punch down step
11:50 side to side bounce
12:00 hip swing arm dance
12:30 side to side bounce
12:39 3 point foot tap (right)
13:09 side to side bounce
13:19 3 point foot tap (left)
13:48 side to side bounce
13:58 kick out press down
14:28 side to side bounce
14:38 scissor jumps
15:08 side to side bounce
15:08 right leg diagonal cross overs
15:47 side to side bounce
15:57 left leg diagonal cross overs
15:28 side to side bounce
16:37 3 tier squat
17:07 side to side bounce
17:17 squat to side kick out
17:47 side to side bounce
17:57 COOL DOWN: Knee to chest stretch
18:16 COOL DOWN: Calf sweeps
18:36 COOL DOWN: Left Quadriceps Stretch
18:56 COOL DOWN: Right Quadriceps Stretch
19:15 COOL DOWN: alternating inner and outer thigh stretch
19:35 COOL DOWN: deep breaths
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RESULTS

SHARE YOUR WORKOUT VIDEOS on Tik Tok, YouTube or Instagram for a chance to be featured in my next video or on our community Youtube: @growwithjo unified

Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified

To get the BEST (AND QUICKER) RESULTS, follow a nutrition plan that supports your goals. Get a customized nutrition plan in my app.

Hit this link to try your customized plan FREE for 7 days: https://get.growwithjo.app/UVuo/myapp

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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