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Get nimble with Jess

Get nimble with Jess

Get nimble with Jess

Jess' HIIT leg workout

Need some extra motivation to get nimble this winter?

We asked gorgeous health and wellness blogger Jess to step us through a simple and effective workout.  This leg circuit is sure to have your legs and bum quivering and give you a head start on those summer pins!

Previously a national level swimmer who has recently finished her Bachelor of Sports Science, Jess has a passion for helping others reach their fitness goal.

Jess: “I hope this workout will help you see that working out doesn't have to be long or boring. All you need is the motivation to start and a little bit of creativity to keep yourself on your toes. The most important thing is that you find what works for YOU.” 

All you need for these exercises is a bench and a skipping rope. Enjoy!

Each round is comprised of:

2 min of skipping

20 Bulgarian Split Squats (10 each leg)

15 Sumo Squat Jumps

20 Step up with knee raise (10 each leg)

15 Box Jumps

20 Walking Lunges (10 each leg)

2 min of skipping

Rest for 90 seconds and then repeat!

Skipping: No explanation needed for this one!

Bulgarian Split Squats: This is essentially a single leg split lunge with the back leg elevated. Stand in a split stance and place your back foot on something elevated like a bench or a step. Keep your front foot flat on the ground and lower until your back knee comes close to the ground, ensuring your front knee is tracking over your ankle. Then push yourself up to the start position with all the power coming from your front leg.

Sumo Squat Jumps: Stand tall with your feet shoulder width apart. Push your hips back, bend your knees, and lower your fingers towards the ground. Keep your chest up right and explode up off the ground, jumping as high as you can and landing back in a squat position. 

Step up with knee raise: Find a raised ledge or step (does not need to be as high as the one shown below). Step one foot onto the raised ledge, then bring your opposite leg forward and up, bending your knee until your thigh is parallel to the floor. Lower the elevated leg back to the ground, then lower the foot on the ledge back to the ground. Repeat with the other leg. This is 1 rep, complete 10 times. 

Box Jumps: Find a raised bench or a box. Stand with your feet shoulder width apart at a comfortable distance from the bench/box. Drop your hips back into a squat position, then quickly propel yourself up onto the bench/box by extending your hips, swinging your arms out and up and pushing your feet through the floor. Try to land as softly as possible. Step back down and repeat 15 times. 

Walking Lunges: Stand upright with your feet together and your arms extended at shoulder height or your hands on your hips. Take a controlled step forward lowering your hips towards the floor and bending both knees (almost at 90 degree angles). The back knee should come close to the ground, and your front knee should be directly over your ankle. Push off with your back foot and bring it forward to the starting position. Repeat with the other leg. This is 1 repetition.

Shop the look - Jess wears ANNA run top in coral and GRACE tights in grey.

For more great workouts and health and wellness tips, head over to Jess' blog ( or follow her on Instagram (@healthyxjessx).