15-Minute Lower Body Burn
This 15-minute lower body workout is short, focused, and seriously effective. Eight exercises hit every angle of your legs and glutes — squats, lunges, hinges, and single-leg work — so nothing gets left behind. The Tabata format keeps every interval fresh, and two full rounds mean you’ll feel every muscle group working by the time you’re done. This is the kind of leg day that proves you don’t need an hour or a gym to build real lower body strength.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 2 rounds of 8 leg exercises in a Tabata format. The purpose of the workout is to build strength in the lower body (quads, hamstrings, glutes, abs). I used 10 lb (4.5 kg), 15 lb (6.8 kg), and 20 lb (9 kg) dumbbells.
Workout Video
Workout Breakdown
There are 8 exercises in this workout. Perform each exercise for 30 seconds followed by 15 seconds of rest for two rounds.
Exercises
- Sumo Squat
- Reverse Lunge Knee Drive (L+R)
- Side Lunge with Kneel (L+R)
- Single-Leg Squat (L+R)
- Hockey Squat
- Dead Lift
- Surrender (L+R)
- Heel Raise
