Killer Workout for Thin, Toned Legs—No Equipment Needed!

Updated on July 23, 2018
Magui profile image

Magui has been a competitive cyclist for 3 years and a gym rat since birth...literally!

A home workout routine with no equipment needed that gently "wakes up" your body after hours of sitting? Challenge accepted! This 10-minute workout focuses on toning the leg muscles as well as rounding that booty.

How Many Reps

Beginner: 1 round

Intermediate: 2 rounds

Advanced: 4 rounds

Crazy fitness junkie: 6 rounds

The 10-Minute Leg Workout

Squats

Stand with your feet shoulder width apart; this is your starting position. Flex your knees and hips, sitting back with your hips. Lower down to full depth if you are able, and return to the starting position. As you squat, keep your head and chest up and push your knees out.

This exercise can be done with additional weight or simply with your own bodyweight.
This exercise can be done with additional weight or simply with your own bodyweight.

Jumping Squats

Feet shoulder-width apart, same starting position as for squats. Keeping your back straight and chest up, squat down until your upper thighs are parallel, to the floor. Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible. Reaching the floor again, immediately squat down and jump again.

Pulse Squats

Perform a squat and hold it at the bottom as you pulse repeatedly for the duration of the interval. As you pulse, make sure you are pushing through your heels, keeping your back straight.

The exercise above is a lunge. Perform one of these and as soon as you're back standing straight – feet hip width apart – perform a squat.
The exercise above is a lunge. Perform one of these and as soon as you're back standing straight – feet hip width apart – perform a squat.

Lunge Then Squat

To perform a lunge, stand with your feet hip-width apart, unlock your knees and place your hands on your hips; this is your starting position. Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees. Push back up from your forward foot, bringing it back beside the other.

Perform a squat after each and every lunge.

Rainbow Kick

Kneel on the floor and bend at the waist; this is your starting position. Raise your leg up and out to one side of your body, touching the floor afterward. Raise your leg back up as high as possible and out to the other side of your body, touching the floor again. Return to starting position and repeat.

Fire Hydrant

Kneel on the floor and bend at the waist; this is your starting position. Move your knee away from the midline of the body while keeping it in a bent position, and slowly return to the starting position.

Donkey Kick

Kneel on the floor and bend at the waist; this is your starting position. Lift up your leg until the hamstrings are in line with the back, keeping your knees bent. Hold the movement at the top for a second. Return to the starting position.

We can be serious sometimes...
We can be serious sometimes...

Bridge Hold

Lie flat on the floor on your back with your hands by your side, your knees bent and your feet shoulder width; this is your starting position. Lift your hips off the floor while keeping your back straight. Hold for 60 seconds then slowly return to the starting position.

Stretch Afterward for Muscle Recovery!

© 2018 Magui

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    • Ericdierker profile image

      Eric Dierker 

      5 months ago from Spring Valley, CA. U.S.A.

      Very cool, I will incorporate the jumping squat and lunge as I am able.

    working

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