Transform your legs with these at-home exercises and get ready for amazing results in no time with this killer leg workout routine! Say hello to stronger, sculpted legs!
You want to lose weight and tone your body, but you probably need more time. Everyone is busy these days, but you need to make time for the things that keep you healthy. Leg workouts should be an essential part of your routine because your legs are important and take you a lot of places.
When you exercise regularly, you’ll boost your metabolism, strengthen your immune system and improve your mood. Since your legs are the largest muscle group in your body, it’s only fitting that you give them the attention they deserve. An added benefit of leg training is that it accelerates fat burning because working such a large muscle group benefits the entire system.
So in this article, we want to tell you what exercises you can do to make your legs look great. Following these 10 killer leg workout will guarantee you great results in no time that will melt fat in under 10 minutes.
Are you ready? Let’s get started!
Killer Leg Workout for Women That Melt Fat in Under 10 Minutes
1- Romanian Dead Lift
While holding the dumbbell, push one foot behind you, shift the weight to the right foot and, keeping your back straight, pivot at the hips and raise the left leg to keep your torso parallel to the floor. Once you feel comfortable with the exercise, work towards a heavier weight and between 10 and 15 repetitions.
2- Pulsing Squats
Pulsing squats are a great exercise to burn your leg muscles. Start by standing straight and pushing your hips back, keeping your weight in your heels. Engage your core and work toward a 90-degree angle at the bottom of your squat. Without standing completely straight, return to a 145-degree angle and repeat. Repeat for 30 to 60 repetitions.
3- Jumping Lunges
First, you need to start in a typical lunge position, with your right foot forward and bent 90 degrees at the knee and your left foot extended behind your body, and then you need to tighten your core and propel yourself up with your right foot so that you are jumping in the air. Next, you need to switch feet mid-jump and land in a lunge with your left foot forward and then you need to repeat for two sets of 5 reps each.
This is a high-intensity exercise, but it also produces results quickly. So while it’s great to do once or twice a week, be sure to keep your routine within your personal limits.
4- Speed Skaters
Do a reverse lunge with your back leg at an angle. Jump to the side and while tapping your toe on the ground, bring the opposite leg behind you. Immediately jump back in the other direction and continue alternating until you feel the burn. Try to get at least 3 to 6 inches off the ground and work with a high rep range-about 25 to 50 reps total.
5- Calf Raises
We know that a very common knee-related injury is torn meniscus, which is part of the spine cartilage on both sides of the knee, which sits between the larger two bones of the lower leg and the bone of the upper leg and is more prone to injuries twisting of the knee or other degenerative changes.
This exercise initiates the help of meniscus by strengthening the muscles that surround and stabilize the knee, helps the muscles of the ankle to improve coordination and balance, thus keeping the knee on the proper plane because they put minimal pressure on the knee and are ideal for recovery from a damaged meniscus. Do your best to go up as high as possible and repeat with a high rep range of 20 to 40 reps.
6- Goblet Squats
First, stand with your feet the same distance apart as your shoulders. Then hold a dumbbell to your chest, with one end between your hands and the other end pointing down toward your torso, and you are in the starting position.
Then slowly squat down, keeping your back slightly arched and pushing your hips backward, continue to squat down until your thighs are parallel to the floor. Hold this position for 2 seconds, then return to starting position and repeat. When you’re ready to progress, work toward a heavier weight and a range of 8 to 10 repetitions.
7- Reverse Lunge to Kick
Reverse lunges to a front kick are a great way to engage your quads, glutes and core while increasing your heart rate. This exercise is more advanced, but can be done at any fitness level. Starting from a standing position, step one foot back into a reverse lunge and then bring the same foot forward for a front kick. It is important to lean back slightly as you kick forward. This will help to engage your core and increase your range of motion. Focus on repeating this exercise on one leg for 10 to 15 repetitions, then repeat on the other side.
8- Kettle Bell Swings
You must begin by standing with your legs wider than hip width apart. Hold the kettlebell between your legs with both hands and bend your knees slightly.
Next, bend your chest forward, swing the kettlebell back between your legs and push your hips forward until you’re standing. At the same time, throw your arms straight out in front of you and repeat. Make sure you’re pushing your hips back and forth, not squatting, and complete 15-20 swings.
9- Jumps Squat
Start with your shoulders and legs wide apart. Keep your back straight as you lower your butt as if you were sitting down. Hold for a few seconds and then return to starting position. You can do several sets of 10 repetitions if one set of 20 is too much for you. Perform the exercise for 30 seconds on each side.
10- Plank Leg Lift
However, if sixty seconds is too difficult for you, you can start with ten seconds, relax for ten seconds, and hold the plank for another ten seconds. To see progress, repeat this set three to five times a day. But don’t think that ten seconds on the plank is useless-in fact, planking for shorter periods of time is an effective workout that can help you build strength.
However, if you are more advanced and find it easy to hold a plank for one minute, fitness experts recommend increasing the difficulty by strengthening your abs, glutes, and quads, and, of course, holding a plank for two minutes or more.
