30-Minute Circuit Workout for Athletic-Looking Legs

Build yourself a strong, sleek, & sexy lower body!

Having strong glutes, sexy quads, sleek hamstrings, and sculpted calves are desirable to most of us. These are the 4 things that our circuit workout for athletic-looking legs can get you!

In addition to improving the appearance of your lower half, this routine can also increase the strength and power of your legs. Your workouts will become more and more effective as performance continues to improve, leading to even greater results!

athletic-looking legs

Train Like an Athlete (and Eat Like One, Too)

In order to look like an athlete, you need to train like an athlete. This means consistently performing routines that combine strength exercises with explosive power moves. Our lower body circuit workout uses both of these forms of training to help you build the legs of your dreams!

Keep in mind that a workout such as this requires your body to be properly fueled! Learning How to Eat for Lean and Toned Muscle will help you reach your goals even faster. Your eating plan should be filled with plenty of lean protein, whole grains, and healthy fats! Also, be sure to drink plenty of water throughout the day. Nourishing your body will aid muscle growth, fat loss, and recovery!

Related: Paleo Meal Plan for Muscle Gain and 17 Top Plant-Based Proteins to Eat on a Plant-Based Diet

30-Minute Circuit Workout for Athletic-Looking Legs

At first, strength and power workouts can be intimidating, but we assure you that practically anyone can participate in this routine. You can start by performing each move using just your body weight. Once you feel ready, increase resistance with weights. Keep in mind though, that the more you challenge yourself, the better your results will be. If you want to be an athlete, you’ve got to put in the effort!

What you need: an interval timer / a yoga mat or towel / 1 or 2 pairs of medium to heavy dumbbells

What to do: Set your timer for 30 minutes. Perform each exercise for the designated number of reps, and immediately move to the next move. After each round, you may rest up to 60 seconds. Complete as many rounds as possible, within the 30 minute time period. Every time you perform this circuit, try to get a little farther along. 

Be sure to watch the instructional videos below to ensure that you’re using proper form for each move. For best results, aim to perform the following routine 3-4 times per week, for a minimum of 6 weeks.

The Exercises

  1. Squats – 10
  2. Jump Squats – 5
  3. Dumbbell Deadlifts – 10
  4. Alternating Walking Lunges – 20
  5. Alternating Plyometric Lunges – 10
  6. Standing Calf Raises – 20
  7. Bridges with Squeeze – 10
  8. Alternating Side Lunges – 20

Instructional Videos


Jump Squats

Dumbbell Deadlifts

Alternating Walking Lunges

Alternating Plyometric Lunges

Standing Calf Raises

Bridges with Squeeze

Alternating Side Lunges

What did you think of this lower body exercise routine? Which exercise did you feel the most? Let us know in the comment section below!

If you enjoyed this Circuit Workout for Athletic-Looking Legs, you may also want to try these lower body routines and challenges:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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