Lean Legs 30-minute Body-weight Workout

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Lean Legs 30-minute Body-weight Workout

If your goal is to develop strong, lean, sculpted legs, here’s some good news: You don’t need expensive equipment to do it. In fact, all you need is a little bit of space, a positive mindset and your own body weight. This high-intensity interval training (HIIT) leg workout will leave you feeling the burn and a little breathless. As always, be sure to listen to your body and rest as needed. To get the full effect of the workout, however, you must be willing to challenge yourself.

To begin the workout, take five minutes to warm up by incorporating dynamic movements such as jogging, high knees, butt kicks, karaoke, walking lunges and high kicks. These exercises will help warm up the muscles of the legs and potentially reduce your risk of injury.

After your warm-up, this workout consists of two 10-minute circuits. Perform each exercise for 30 seconds, moving quickly from one exercise to the next. The goal is to complete as many repetitions as possible in each 30-second segment (you can download a timer app on your phone that will beep to signal it’s time to change exercises). After completing the first circuit for five rounds, move to the second circuit and complete five rounds. Remember to listen to your body and rest as needed. When you finish the final round, cool down by walking for a couple of minutes combined with static stretching exercises.

Here are a few things to keep in mind: Don’t hesitate to modify the workout to suit your fitness level. If five rounds seem too challenging at first, start out by completing two to three rounds and work your way up to five. As for the exercises, if jumping is outside of your personal limits, you may remove the jumping portions and replace them with a lower-impact movement, such as marching in place. And finally, because this workout involves a lot of squatting a lunging, take caution if you have any issues with your knees.


The Workout

5-minute warm-up using a combination of dynamic exercises, such as jogging, high knees, butt kicks, walking lunges, karaoke and high kicks 

Circuit One: Complete 5 rounds for a total of 10 minutes

  • Split Squat Right Leg: 30 seconds
  • Split Squat Left Leg: 30 seconds
  • Walking Lunges: 30 seconds
  • Jumping Lunges: 30 seconds

Circuit Two: Complete 5 rounds for a total of 10 minutes. 

  • Wide Stance Squat: 30 seconds
  • Regular Stance Squat: 30 seconds
  • Pulsing Squat: 30 seconds
  • Jump Squat: 30 seconds

5-minute cool-down using a combination of walking and static stretches, such as jogging, walking, wide-stance alternating toe touches, standing quad stretch, standing hamstring stretch, calf stretch

Kelley VargoKelley Vargo Contributor

Kelley Vargo, MPH, MS, CSCS, ACE Health Coach is a recent graduate of the Milken Institute School of Public Health at The George Washington University where she received her MS in Exercise Science with a concentration in Strength & Conditioning and her MPH in Communication & Marketing. Ms. Vargo has contributed content to Discovery Health as well as the ACE Fitness Journal. She is a member of the International Society of Sports Nutrition, Delta Omega Public Health Honors Society, and a Metabolic Effect Instructor. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives. Follow Kelley on twitter @kelleyvargo or contact her at kmvfitness@gmail.com or www.kelleyvargo.com.

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