When you can’t get to the gym or don’t like the gym atmosphere. Follow this best home leg workout to firm and shape your thighs and butt.
This leg workout for women includes the best leg exercises that help you not only target your inner and outer thighs, but also lose weight and burn fat with the easiest HIIT exercises you can do anywhere without bulky equipment.
For these 9 Leg Exercises You’ll need:
- box, bench or high step to perform the plyometric leg exercises
- dumbbells (5-20lbs)
HOW TO PERFORM THIS HOME LEG WORKOUT TO BURN FAT AND FIRM YOUR THIGHS:
COMPLETE CIRCUIT 1 BEFORE GOING ONTO CIRCUIT 2
- Stand Ups beginner: 25 reps each leg advanced: 50 reps each leg (hold 10lbs if you can)
- Bench Step Ups beginner: 10-20 reps each leg (keep one foot up at all times) advanced: 20 reps each leg (hold 10-20 lbs each arm) Make sure to push off the heel on bench to stand, not toes. Stand up completely before stepping down.
- REPEAT BOTH BEGINNER: 2-3X, ADVANCED 3-5X
- PLYO BOX SKIPS: beginner 1 minute advanced: 2 minutes (push off heel hard to switch legs, as if doing a leg press)
- ALTERNATE LUNGES: beginner: 20 reps each leg (land on heel, push off heel not toe, keep feet hip distance apart) advanced: 20 reps each leg (hold 10-20 lbs each arm)
- PULSING LUNGES: beginner 25 each leg / advanced 50 each leg ( keep feet hip distance apart, step into lunge, drive back leg down and pulse back leg 1 to 3 inches off the ground entire leg exercise, drive off front heel) Advanced can hold 10-20lbs dumbbells in each hand for more challenge.
- PLYO BOX CROSS OVER: beginner 1 min / advanced 2 min (power up to go over, not across, this exercise is about push up before switching)
- STAR JUMPS: beginner 25 / advanced 50 (tuck and spring up throwing arms up and out, not side and up, punch up and out, bring all back when landing and repeat)
- JUMPING JACKS WITH FIST beginner 50 reps / advanced 100 reps (keep fist to add resistance)
- RUN HIGH KNEE beginner 1 min / advanced 2 min (bring knees hip height, swing arms with fist ! )
- REPEAT Leg exercises 1 to 7: BEGINNER 2-3X / ADVANCED 3-5X
HAVE MORE TIME?
Walk or Jog 1 – 4 miles.
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