Leg workouts may be challenging but they’re the most rewarding. As we saw in this article, leg workouts can boost your metabolism, growth hormone levels, and much more.
This workout will allow you to enjoy the benefits of leg workouts anytime and anywhere. It doesn’t require weights or any equipment.
You can even do it early in the morning to stay energetic all day. The best part is most of the exercises in this routine are unique. Chances are you’ve never done diamonds kicks or plie squat on toes.
Avoid taking long rests as that will kill the momentum of your workout. Don’t let the burn on your thighs stop you. Keep going until you finish the workout.
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Do this workout for one week and then advance to more rewarding short home workouts. Below the workout are instructions on how to perform each exercise properly.
Leg Workout That Brings the Burn
Here’s a breakdown of the routine:
Diamond Kicks – 20 Seconds
Plie Squat on Toes – 30 Seconds
Rest 20 Seconds
Alternating Lunges – 40 Seconds
Rest 20 Seconds
Alternating Reverse Lunges – 40 Seconds
Standing Side Leg Raises – 20 Seconds
Rest 20 Seconds
Stand Up Lunges – 30 Seconds
Squat Hold – 30 Seconds
This exercise will get you in workout mode. It’ll increase circulation in your entire body. Don’t worry if you lack the explosiveness to allow you to tap your feet after each rep. Just do the exercise as fast as possible.
Plie Squat on Toes
Plie squats mainly target your quads. They also activate glutes and hamstrings while improving inner thigh flexibility.
Performing this exercise on your toes will help build your calf muscles.
Many of us have done this simple lower body exercise before. It targets the quads, hamstrings, and glute.
When doing alternating lunges, keep your torso upright and make sure the front knee doesn’t extend past the toes when you lunge forward.
Alternating Reverse Lunges
This lunge variation isn’t as popular as the one above but it’s very rewarding. It’s actually better for improving your balance.
Make long backward strides to allow the front knee to bend at 90 degrees.
Standing Side Leg Raises
This exercise activates your legs, glutes, and hips. Try to raise your feet as flexibility allows in each rep.
Feel free to wear ankle weights to make this exercise more rewarding.
Stand Up Lunges
You need a soft surface like a yoga mat or a carpet to perform this exercise. Rest your knees on the floor slowly in order to avoid injuries.
Keep your torso upright throughout and ab muscles engaged.
This isometric exercise will definitely give you the burn. Holding the squat pose for 30 seconds without any movement is more challenging than you may think.
When holding this pose, make sure your thighs are parallel to the floor.
You will feel more fulfilled after completing this workout than you would after a long boring cardio workout. In fact, you can receive more fat-burning workouts in your inbox by joining the fat blaster sequence.
This is a sequence of short home workouts. I designed it to help out of shape people like you burn fat and build muscle without exercising for hours.