5 Minutes To Leaner Legs

Fitness: Workouts

By: // June 29, 2017


Winter, spring, summer, fall—it’s always a good time for leaner legs! Just when you think you can put the shorts away and forget about them, out come the jeans that might not slide up as quickly as you’d like. When it comes to our legs, most of us want a little less jiggle and a little more firmness. But here’s the problem if you want exercises to tone your legs: if you only target your legs with leg-specific strengthening moves like squats or leg lifts, you’ll have nice firm muscles but no one will see them if they’re hidden under a layer of overall body fat. They key to toned legs is to both strengthen the leg muscles for a lean appearance, and burn body fat all over with cardio exercise so you can see those beautiful legs you worked so hard to achieve.

What NOT To Do If You Want Leaner Legs

When people ask me how to lose leg fat, I have to start by explaining that it’s not as simple as you might think. We often believe we can chip away at the most annoying part of our body by working it over and over. But trying to spot reduce fat from a particular area doesn’t work. Shedding fat combined with strengthening the muscles underneath the fat is the true formula for getting a toned appearance on any part of your body. So in order to lose leg fat, you first need cardio exercises to burn fat and then strengthening moves to target your leg muscles. So let’s go to them!

5-Minute Leaner Leg Workout

Ready to lose leg fat? This quick leg workout utilizes what we just talked about above: a combination of cardio exercises to burn fat and then strengthening exercises to tone your legs. Here’s how it works:

  • This workout is divided into a cardio portion and a strength exercise portion. Each of these portions are 5 minutes long. Alternate doing the cardio or strength section each day or combine them together at once for a 10-minute leaner leg workout.
  • Go through the cardio exercises for 1 minute each. Do 15 reps of the strength training exercises on each side.
  • Perform these moves a few times a week and you’ll be ready for lean jeans and short shorts in no time!

Watch me demonstrate this 5 minute leg workout in the video below or check out the exercises underneath it for full descriptions and images!

 

CARDIO EXERCISES FOR LEANER LEGS

Jumping Jacks – 1 minute

jumping-jacks_exercise

Split Jumps – 1 minute

split-jumps_exercise

Squat Jumps – 1 minute

squat-jump_exercise

Butt Kicks – 1 minute


butt-kicks_exercise

Jump Rope – 1 minute

jump-rope_exercise

STRENGTHENING EXERCISES FOR LEANER LEGS

Plié Leg Lift

Chris Freytag Demonstrating Plie Leg Lift

A) Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend knees and lower torso into a plié while keeping your back straight.

B) Squeeze your glutes and inner thighs and come to standing while lifting one leg out to the side. This works the outer thigh muscles. Then return to your plié and repeat on the other side.

Perform 15 reps on each side

Releve Plié

Chris Freytag Demonstrating Releve Plie

A) Stand with feet slightly wider than shoulder distance apart, toes turned out, and lift your heels into releve.

B) Bend at the knees lowering torso, keeping your back straight, and abs tight. Squeeze glutes and straighten legs to return to starting position.

Perform 15 reps

Leg Lift

Chris Freytag Demonstrating leg lift

A) Start on all fours with one leg extended long on mat.

B) Lift the extended leg up towards the ceiling engaging the hamstrings and glutes, then lower to the floor.

Perform 15 reps on each side

Fire Hydrant

 

Chris Freytag demonstrating fire hydrant

A) Begin on all fours.

B) Using the outer thigh muscles and glutes lift one knee out and up keeping your knee bent at a 90-degree angle.  Lower your leg and repeat.

Perform 15 reps on each side

Single Leg Hamstring Bridge

Chris Freytag demonstrating a single leg hamstring bridge

A) Lie on back with bent knees hip distance apart, and feet flat on mat stacked under the knees. Extend one leg long towards the ceiling.

B) Squeeze glutes and lift hips off the mat into a bridge. Lower and lift the hips then repeat on other side.

Perform 15 reps on each side

Want to download and print this workout? Click below!

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Printed from GetHealthyU.com

7 Comments


on July 5, 2017 at 5:05 AM Reply

Just 5 minutes. Awesome. This is really a detailed information for getting rid of those leg fat. Cardio exercise and strength training are very paramount of achieving this too. I'll definitely recommend this blog to my family and friends. The pictorial demonstration made it more fulfilling.


on March 29, 2017 at 1:20 AM Reply

I can spare 5 minutes for this workout really thanks for sharing.Most of my friends will love doing this workout.


on January 15, 2017 at 10:57 AM Reply

I enjoyed reading your article and found the demo pics to be very helpful. Yes, a combination of cardio exercise, strength training and healthy eating is for sure the proper solution to burning off fat! Thanks!


on January 18, 2016 at 4:56 PM Reply

good workout, but you cant just do this one time and think it will work,do at least 2-3 sets of each. this will help. along with cardio at least 3 times a week and a good diet, it will tone. keep trying don't give up!


on September 12, 2015 at 2:12 PM Reply

[…] Five Minutes to Leaner Legs […]


on June 15, 2015 at 6:46 PM Reply

It worked only a little


on April 11, 2015 at 12:02 AM Reply

Who doesn't have 5 minutes, right? Sounds and looks great to me!!! It's definitely worth a try that's for sure! Thanks for sharing :)



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