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Strength training is one of the best forms of exercise you can do, whether you just started exercising or have been working out for years. It is a mood booster, can help you lose fat and build muscle, and will also increase your lean muscle mass, according to a 2006 article in the British Journal of Sports Medicine.

If all of those benefits sound like music to your ears, I’ve got a quick workout you can do to strengthen your legs and abs — the main muscle groups you work during soccer. You’re going to feel your glutes, your quadriceps, and all of your core light up, which means you’re really working those muscles. All you need are 25 minutes and some determination to get this workout done. Channel the fierceness of the USWNT — time to get started!

The 25-Minute Abs and Legs HIIT Workout

You don’t need any equipment for this workout, but if you want to make it harder, perform each move with a medium-weight dumbbell. Before getting started, warm up your muscles — here’s a dynamic warmup I like. Perform each exercise for 40 seconds, taking 20 seconds of rest in between each move. Once you’ve completed all of the exercises, take one minute of rest. Repeat for a total of two to three rounds if you’re a beginner and four rounds if you’re more experienced.

If any of the jumping movements (side skaters and jump squats) are too much impact on your joints, do lateral lunges and air squats instead. You can also modify the amount of time you perform each exercise. For beginners, I recommend doing each exercise for 20 seconds followed by 20 to 30 seconds of rest.

  • Glute bridge: 40 seconds followed by 20 seconds of rest
  • Intermediate seated Russian twist: 40 seconds followed by 20 seconds of rest
  • Reverse lunge with a knee drive: 40 seconds followed by 20 seconds of rest
  • High knees: 40 seconds followed by 20 seconds of rest
  • Side skater: 40 seconds followed by 20 seconds of rest
  • Side plank leg lift: 20 seconds on the right, 20 seconds on the left followed by 20 seconds of rest
  • Jump squat: 40 seconds followed by 20 seconds of rest

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