How much time to do you sit every day? If it’s like me a lot! From working on the computer and eating to driving and relaxing, we sit a lot! There’s no way to get in a good leg workout unless we get get off our butts and make it happen.
Back in the old days, people were standing and walking around most of the day so they didn’t have to worry about getting in a workout… it was going to happen for them if they wanted to survive. Imagine having to go out and milk the cow, feed the animals, wash and hang laundry, etc. That’s what we’ve been doing for thousands of years until very recently.
And with all of our convenience, we’ve become lazy. Yep. I said it. But not you. Not anymore! Let’s get moving.
10 MINUTE WORKOUT FOR SEXY SUMMER LEGS
So this is how doing this workout will go. It’s just 10 minutes so you’ve got to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keeping looking down to reset the timer. Here is the one I use on my iPhone. Just select “intervals”, then the + button, round timer, enter 10 rounds, and press start when you are ready. You can even enter 5-10 second breaks in between sets on the app.
We are going to do each workout below for 50 seconds each and take a 10 second break in between. That’s it. Super simple. But you need to push since we are taking these little breaks!
I recommend doing this workout 2-3 times a week. Alright, let’s work on those sexy summer legs!
*Tip: You can also do mini workouts throughout the day using these exercises. Or combine them with other 10 minute workouts to tone your whole body.
1. SNAP JUMPS
Works: Abs, glutes, hip flexors, calves, hamstrings, quadriceps and shoulders
How to: Start with knees bent, feet shoulder-width apart, and hands on the floor right in front of your feet. Kick both feet back until you’re in plank position. Then jump feet back towards hands. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Kick one foot back at a time until you’re in plank position. Bring up one leg at a time to get back to starting.
2. HIGH KNEES
Works: Hips, calf, quadriceps, hamstrings and buttock muscles
How to: Stand tall, feet about hip-width apart. Quickly bring your right knee up and meet your left elbow. Bring the right leg to the ground and repeat motion on the left side. Alternate your knees and stay on the balls of your feet throughout the whole exercise. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
3. BULGARIAN SPLIT SQUATS (Both sides 25 sec)
Works: Quads, hip flexors, glutes, hamstrings, back
How to: Find a bench, step, chair, etc. that you can rest your foot on, keep it about knee height. Stand facing away from the bench with your right leg resting on the bench behind you. Squat with your standing, left leg until your right knee almost touches the floor. Push back up through your left front foot to return to the starting position. Repeat for 25 seconds.
Change sides once complete and follow the steps for 25 seconds. Rest for 10 seconds.
*Tip: If you are using an interval timer like the one I mentioned above, you will need to watch your timer for this one since we are changing a bit early.
4. LATERAL LUNGES
Works: Inner and outer thigh, hip flexors, glutes, quads, hamstrings
How to: Begin by standing hip width apart, hands clasped in the middle of your chest. Step out to the right and shift your body weight over to your right leg. Squat down to a 90 degree angle at the right knee. Keep your back as upright as you can while trying to bring your butt as far down as possible. Push off with your right leg and bring it back to the starting position. Repeat the motion to the left. Repeat for 50 seconds. Rest for 10 seconds.
5. SUMO DUMBELL SQUATS
Works: Inner thigh, glutes, quads, hamstrings, hip flexors, calves
How to: Stand with your feet wide, toes pointing out, holding a dumbbell (or two) in down in front of you. Bend your knees and lower your hips until your thighs are parallel with the floor. Rise back up, straighten your legs, and squeeze your glutes at the top. Repeat for 50 seconds. Rest for 10 seconds.
6.SIDE PLANK LEG RAISES (Both sides 50 seconds)
Works: Shoulders, waist, abs, back, outer thighs, glutes
How to: Start in a modified right side plank position. Your lower, right leg should be bent, right elbow underneath your shoulder, and hips raised. Keep your top, left leg straight. Raise and lower your top leg for 50 seconds. Rest for 10 seconds.
Change sides once complete and follow the steps for 50 seconds. Rest for 10 seconds.
7. SINGLE STRAIGHT LEG DEADLIFT (Both sides 30 sec)
Works: Lower back, hamstrings, glutes
How to: Hold a dumbbell in each hand in front of your upper thighs, arms straight. Stand with feet together. Lift your right foot just off the floor, then lower dumbbells to the floor while raising your lifted leg back behind you. Keep your back straight and supporting knee slightly bent. Hold for about 1-2 seconds and return to the starting position. Repeat for 25 seconds.
Change sides once complete and follow the steps for 25 seconds. Rest for 10 seconds.
*Tip: If you are using an interval timer like the one I mentioned above, you will need to watch your timer for this one since we are changing a bit early.
8. DUMBBELL CHOPS (Both sides 30 sec)
Works: Hamstrings, obliques, quads, calves
How to: Grip dumbbell in both hands. Stand with your feet shoulder width apart. Begin by bringing the dumbbell up and over towards your right side. Then turn your body to bring the dumbbell down and towards the left hip, while simultaneously bringing your left knee across your body. Lower your leg back down and also bring the dumbbell back up towards the right. Repeat for 25 seconds.
Change sides once complete and follow the steps for 25 seconds. Rest for 10 seconds.
*Tip: If you are using an interval timer like the one I mentioned above, you will need to watch your timer for this one since we are changing a bit early.
9. SQUAT CALF RAISES
Works: Calves, glutes, inner thighs, hamstrings, quads, hip flexors
How to: Start in the sumo squat position, feet wide and toes pointing out, and thighs parallel to the floor. Raise your heels off of the floor and squeeze your calves. Lower back down. Repeat for 50 seconds. Rest for 10 seconds.
YOU’RE DONE! CONGRATS! AND AMAZING JOB!
If you want a fat loss plan that actually WORKS, check out our 30 Day Fat Loss Habits Challenge!
The challenge lasts 30 days, but it you can take the challenge as many times as you need to reach your transformation goals!
If you’ve been struggling to lose weight for some time now, I promise you that you won’t regret giving the challenge a try! Just click the button below to learn more!
30 DAY FAT LOSS HABITS CHALLENGE
Have you tried a ton of weight loss programs, but you always seem to fall off track? Learn how to create healthier nutrition, fitness, and mindset habits the simple way.
YOU MAY ALSO ENJOY…
- 8 Best Workouts To Do In Under 10 Minutes
- 11 Lazy Girl Hacks That Will Help You Lose Weight Fast
- 10 Fascinating Habits Of Fit And Healthy Women
- 11 Yummy Low-Calorie Snack Ideas That You Need To Know
- 10 Minute Workout for the Perfect Bubble Butt
- How To Lose Weight When You Always Lose Motivation
How did you like this workout? Let me know in the comments below!
Love this article? Share it with your friends on Facebook.
