When you’re short on time, high-intensity intervals are a phenomenal way to get it done. A scheme like the below, combining strength moves with plyo power, gets the muscles of the lower body firing on all cylinders, so you’ll burn calories both during the workout and for many hours beyond (ah, the after-burn!).

For the lower body, squats and deadlifts  are the best of the best, says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. “Do this workout only if you want strong, toned legs and a rock-hard core.”

Load those strength moves with as much weight as you can move with good form—even though these are done for time, it’s not a race for reps when you’re lifting heavy. Feel free to go for broke on the plyo segments, again, as long as your form doesn’t suffer.

60 seconds regular squats

30 seconds jump squats

30 seconds rest

60 seconds left leg forward lunges

30 seconds jump squats

30 seconds rest

60 seconds right leg forward lunges

30 seconds jump squats

30 seconds rest

60 seconds regular deadlifts

30 seconds jump squats

30 seconds rest

60 seconds sumo squats

30 seconds jump squats

30 seconds rest

60 seconds wall sit

30 seconds jump squats

30 seconds rest

60 seconds sumo deadlifts

30 seconds jump squats

30 seconds rest

60 seconds plank

The 10-Minute HIIT Workout to Target Legs>>>