If you think you need weights for a good lower-body burn, let the dumbbells off the hook. This home leg workout will leave you too sore to get up off the couch tomorrow (promise!)—and it doesn’t require any equipment.
By incorporating a variety of exercises—including jumps, isometric holds, and single-leg moves—this program challenges every muscle from your glutes to your calves.
The best part of all, though: Whether you want to get stronger, develop power, or build lean muscle, this sweat sesh is easy to customize to match your fitness goals.
Want more cardio? Focus on the squat and lunge variations below that involve jumping. Amped to build strength? Perform each move slower, like you’re moving through peanut butter. Focused on feeling super powerful? Do a jumping move right after an isometric hold (like squat jumps after an static squat).
Whatever you want your home leg day to look like, I’m about to prove to you that bodyweight exercises can leave you feeling like Jell-O.
Of course, though, if you have looped resistance bands or weights at home, you always can use them to up the challenge of any of these movements even further.
Time: 20–30 minutes
Equipment: workout mat (optional)
Good for: lower body (glutes, hamstrings, quads, calves)
Instructions: Select six to 10 exercise. Perform the indicated number of reps, then rest for 15 seconds before continuing on to the next. After completing all movements, rest for 60 seconds. Then, repeat the entire circuit for two to five total rounds.