Even with the best intentions, staying motivated to hit the gym during the colder months can be challenging. The drop in temperature often makes the comfort of home more appealing. Fortunately, at-home workouts, like this lower body strength session, make it easier to stay on track with your fitness goals.

NASM-certified personal trainer Kayleigh Cohen has designed a 20-minute lower body strength workout that you can do from the comfort of your home. Using a pair of dumbbells, Kayleigh blends efficiency and intensity to deliver a high-impact resistance training session. Her expertise ensures that each exercise targets key muscle groups effectively.

This high-intensity resistance training (HIRT) class not only helps you build strong legs, glutes, and thighs but also elevates your heart rate and boosts your metabolism. Incorporating weights into your workout shifts the focus from purely cardio to strength training, providing a comprehensive fitness routine. Regular HIRT sessions can lead to increased muscle mass and improved cardiovascular health.

Whether you’re new to exercising or have a solid fitness foundation, this workout is adaptable to your needs. Beginners can start by mastering the basics and ensuring proper form, while more experienced individuals can challenge themselves with heavier weights. Adjusting the intensity makes this workout suitable for everyone, regardless of where you are on your fitness journey.

Kayleigh’s 20-minute workout consists of 16 exercises divided into four circuits. Each circuit includes lower body movements like Romanian deadlifts, glute bridges, squats, stationary lunges, and sumo squats. The timing is structured to keep you engaged: 60 seconds for the first and fourth exercises, 40 seconds for the second and third, with short rest periods in between.

Selecting the appropriate dumbbell weight is crucial for maximizing the benefits of your HIRT workout. Kayleigh recommends using weights between 10 lbs to 25 lbs, depending on the exercise and your strength level. The key is to choose a weight that feels challenging throughout the entire workout, ensuring you build muscle without compromising form.

Embracing a HIRT workout at home is a fantastic way to stay fit during the colder months. With expert guidance from Kayleigh Cohen, you can effectively build strength, boost your metabolism, and improve your cardiovascular health. Grab your dumbbells and start your journey towards a stronger, healthier you today.