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LIIFT4 – Week 2, Day 4: Legs HIIT

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This is my review of a Beachbody workout program called LIIFT4.  This workout was from Week 2, Day 4 called – Legs HIIT

This program is 8 weeks where you workout only 4 days a week and recover 3 days a week.  Unique new concept from other Beachbody workouts.  Joel Freeman is the developer and trainer of this program and believes that folks do too much working out and doesn’t allow their bodies to recover.

This specific workout was very unique for a leg day.  No weights!  All HIIT work and of course added core work at the end.  You do 4 moves for 60, then 45, then 30 and finish with a 15 second duration move.  Repeat 2 more times for a total of 3 times through.  After that you do all the same moves again but for 30 seconds each for a total of 2 times through that sequence.  That will leave you sucking for air.  And then you move onto core work and a final cool-down.

All you need for this baby is energy.  A mat will help too but thats it.

Here is a breakdown of the moves.  


Joel takes you through about 2 minutes of moves that gets you ready for the workout.

Leg HIIT  

  1. High knee run –  60 seconds
  2. Triple Bear –  45 seconds
  3. Catchers Jump –  30 seconds
  4. Alternating Lunge Jumps –  15 seconds

After a quick break repeat 2 more times!

Burnout Set

  1. High knee run –  30 seconds
  2. Triple Bear –  30 seconds
  3. Catchers Jump –  30 seconds
  4. Alternating Lunge Jumps –  30 seconds

After a quick break repeat 1 more time!


  1. Bent Windshield Wipers– 30 seconds
  2. Floor to ceiling Leg Lifts– 30 seconds

Repeat the above for a total of 3 sets.


This is about 3 minutes long to let you start your recovery process.  Nice old-school stretches.

Wow be ready for this baby.  28 minutes doesn’t sound long but give this a try and check it out for yourself.  The Triple Bears get me every time but the pace is crazy.  Burnt less than I thought but I am sure I will be continuing to burn calories for a while after.  I burnt 330 calories and had my heart rate way up to 176 with an average of 144.

Tell me what you think of this one!


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