Long and Lean Lower Body Challenge

This lower body challenge will transform your legs and booty, making them long, lean, and beautiful in as little as 10 minutes!

lower body workout routine

It takes more than just strength training or cardio alone, to build a long and lean lower body. This long and lean lower body challenge incorporates both of these key elements, to help you build the legs and booty that you’ve always dreamed of!

The strength training exercises will shape and tone the muscles of your lower body, while the high-intensity cardio moves will melt the excess fat to reveal what lies beneath! This challenge will target your calves, quadriceps, hamstrings, glutes, and even your lower abdominal muscles! After every strength move, you will find a heart-pumping exercise that will increase calorie burn.

A Workout that Fits Your Schedule!

This long and lean lower body challenge requires just a few pieces of equipment, making it easy to perform at the gym or from the comfort of your own home. It will take 10-30 minutes to perform, depending on what you have time for! A great workout does not need to take up a large portion of your day. This challenge is the perfect example of that!

Along with performing an effective lower body workout routine, you must maintain a clean diet in order to shed excess fat. Try our 7-Day Clean-Eating Survival Guide for Beginners.

The Long and Lean Lower Body Challenge

lunge your way to a leaner lower body

What you need: Interval timer / box or step / one pair of dumbbells / yoga mat or towel

What to do: Depending on your fitness level, set your interval timer to the amount of time provided. Complete the designated number of reps for each exercise. Perform the exercises in circuit-style, moving from one to the next, with as little rest in-between as possible. Complete as many rounds as possible within your designated time limit. Each time you perform this routine, try to get a little farther! Complete this routine up to 3 times per week.

We’ve included instructional videos for each exercise at the bottom of this post.

Beginner: Set your timer for 10 minutes

Intermediate: Set your timer for 20 minutes.

Advanced: Set your timer for 30 minutes.

The Lower Body Challenge Exercises

  • 20 Alternating Step-Ups
  • 10 Single-Leg Deadlifts (Per Leg)
  • 20 Alternating Side Lunges
  • 20 Alternating Walking Lunges
  • 40 Alternating High Knees
  • 20 Standing Calf Raise
  • 20 Squat Pulse
  • 10 Jump Squats
  • 20 Flutter Kicks

Instructional Videos


Single-Leg Deadlifts

Side Lunges

Walking Lunges

High Knees

Standing Calf Raise

Squat Pulse

Jump Squats

Flutter Kicks


Are you up for taking our long and lean lower body challenge? If you’re new to exercise, start with the beginner level. 10 minutes of interval training can go a long way! As you progress, step it up to 20 and even 30 minutes. You will feel healthier, happier, and full of energy!

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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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