12 Minute Equipment Free Leg Workout

When you think of leg exercises, your mind goes straight to squats and deadlifts. However, there are hundreds of leg exercises that you can do and most of them can be done at home. This workout focuses on compound exercises to activate more than just your quads and your glutes. You are activating your core, hamstrings, calfs, and all of the muscles in your legs. Additionally, it is performed as a HIIT workout, helping you maximize your results in a short period of time.

A strong lower body is crucial to performance. Whether you’re looking to improve your athletic abilities, daily functional fitness, lose weight, or tone your legs, this workout is for you. This workout is a circuit that is repeated twice. Each circuit has 12 exercises that are performed for 30 seconds each. There is no rest between each exercise, and no rest between each circuit. You should have a towel for sweet, and a stopwatch or clock app available to time your exercises, and a water bottle to stay hydrated . Good luck!

Warmup

It is crucial to warm up before any workout to help prevent injuries and prepare your body for the workout. Stretching allows for a greater range of motion and eases the stress that is put on the joints and the tendons which could lead to injuries.

Forward Leg Swings – 10 reps each leg

Side Leg Swings – 10 reps each leg

Hip Rotations – 10 reps each leg (like you’re stepping over a fence)

Hip Circles – 10 reps each direction (like you’re hula hooping)

Squats – 20 reps

Jumping Jacks – 30 reps

Main Workout

Sumo Squat with Calf Raises – 30 Seconds – (wide legged squats with at calf raise at the top)

Sumo Squat Hold with calf raises – 30 Seconds – (hold the sumo squatting position while doing calf raises)

Pulse lunges Left leg – 30 seconds – (small deep pulsing lunges, don’t return to resting point)

Pulse Lunges Right Leg – 30 seconds – (small deep pulsing lunges, don’t return to resting point)

Jump In and Out – 30 Seconds – (Jumping jack motion with the legs, Deep squat in between the in and out motion)

Squat Hold – 30 Seconds – (Hold the squat position like you are sitting in a chair)

Outer Thigh Lift Left – 30 seconds – (Lean forward, squat slightly, lift leg out to the side)

Outer Thigh Lift Right – 30 Seconds – (Lean forward, squat slightly, lift leg out to the side)

Wide Squat Right – 30 Seconds – (Squat to the side, keep your left leg straight, only bend your right leg)

Wide Squat Left – 30 Seconds – (Squat to the side, keep your right leg straight, only bend your left leg)

Jump In-out – 30 seconds -(Jumping jack motion with the legs, Deep squat in between the in and out motion)

Squat Pulses – 30 Seconds – (Deep squats without returning to the resting position)

Repeat one time

Ending Statement

Congratulations! you’ve completed the workout. It is important to recover and let your body cool down. Drink lots of water to stay hydrated, and stretch your muscles till your heart rate slows down to its resting rate.

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