Quick and Effective Leg Workouts At Home

By: Chris Freytag, CPT // March 28, 2022

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.

The 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.


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    Quick Leg Workouts At Home

    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 is 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!

    [adthrive-in-post-video-player video-id=”Y04EMbsY” upload-date=”2017-10-10T13:03:37.000Z” name=”5 Minutes to Leaner Legs” description=”This 5-minute workout is PERFECT if you’re looking to tone your legs but are short on time. These moves will leave your glutes, thighs & calves feeling the BURN and looking better than ever!”]

    Cardio Leg Workouts You Can Do at Home

    Jumping Jacks – 1 minute


    Split Jumps – 1 minute


    Squat Jumps – 1 minute


    Butt Kicks – 1 minute


    Jump Rope – 1 minute


    Strengthening Leg Workouts You Can do at Home

    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

    Relive 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 your 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 the 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 your back with bent knees hip-distance apart, and feet flat on a 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 another side.

    Perform 15 reps on each side

    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!

    What more leg workouts you can do at home?

    Leg Workouts (Variations With No Equipment)

    10-Minute Kettlebell Leg Workout

    10 Best Leg Exercises For Bad Knees

    28-Day Lunge-A-Palooza Challenge

    Be sure to incorporate a stretch afterward for tight leg muscles.

    5 Minute Workouts, Fitness, Lower Body Workouts, Strength Workouts, Workouts, Workouts by Length

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