Beginner Quads Glutes Core
Bodyweight Squat
A foundational lower-body movement for building strength, teaching control, and improving confidence in nearly every beginner HIIT workout.
Equipment
Bodyweight
How to do it
- Stand with feet about shoulder width apart
- Brace your core and keep your chest tall
- Sit the hips down and back
- Drive through the whole foot to stand
Common mistakes
- Letting the chest collapse forward
- Rushing depth without tension
- Driving through the toes only
Modifications
- Use a box or chair target
- Hold onto a stable support for balance
Use the squat to build movement quality before adding more speed or load. Good reps help every other lower-body interval feel cleaner.
Workouts using this move
22 min Intermediate Conditioning
Full Body Engine
A 22-minute conditioning workout that builds strength endurance, keeps your pace honest, and works well for home or apartment training.
Bodyweight Light Dumbbells
Explore 10 min Beginner Beginner Foundation
10-Minute Morning Burn
A fast, beginner-friendly HIIT session for busy mornings when you need structure, energy, and a real sweat in under 10 minutes.
Bodyweight No Gym
Explore 16 min Intermediate Fat Loss
No-Equipment Shred
A 16-minute fat-loss focused workout that uses full-body intervals, low setup friction, and a strong pace to make home training feel efficient.
Bodyweight No Equipment
Explore