Equipment-Free Lower Body Workout

Lean shapely legs without a gym!

Who says you can’t get a good workout without a gym membership? This calorie-burning equipment-free at home lower body workout will target your quads, hamstrings, calves, and glutes to help you get lean, shapely legs. You’re not going to need any weights or fancy gym equipment – only a timer and all the motivation you can bring to the floor.

Burpees, squat jumps, and speed skaters boost your heart rate to maximize the calories you burn. Lunges, squats, and donkey kicks target your hamstrings, quads, and glutes. This at home lower body workout has it all! You’ll be one step closer to total body transformation.

What You’ll Need: Gym timer (Gymboss is a free to download app)

What to Do: Perform each move for 30 seconds with 10 seconds of rest in between. Rest for 1 minute in between rounds.

Beginner: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Go up a level whenever you feel that your current level is not as challenging.

1. Burpees
2. Reverse Lunges on Alternating Sides
3. Squat Jumps
4. Walking Lunges
5. Sumo Squats
6. Speed Skaters
7. Donkey Kicks (Left Side)
8. Donkey Kicks (Right Side)


Reverse Lunges:

Squat Jumps:

Walking Lunges:

Sumo Squats:

Speed Skaters:

Donkey Kicks:

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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