Great leg workout in 15 minutes

In this article, we'll introduce you to an intensive leg workout consisting entirely of various gymnastic exercises. Especially in the fitness world, people work with different workouts that can be performed without weight machines. Slow, controlled movements like squats pump a lot of blood into the thigh muscles, but have the advantage of not putting stress on the knees and joints from heavy weights. The two following leg workout programs consist of various exercises that must be completed within 15 minutes. The focus of each workout is on an intense thigh workout. However, many exercises also engage the back, calves, and abdominal muscles.

Workout 1: The One Hundred Challenge

The following workout consists of ten different exercises that must be completed within 15 minutes. You begin with the first exercise (squats) with 100 repetitions and perform each subsequent exercise with 10 fewer repetitions, so that you only need a total of ten repetitions for the final exercise (burpees). Depending on your fitness level, you can repeat the entire workout twice in a row.

Exercise 1: Squats – 100 repetitions (Pay attention to correct execution: low buttocks, straight back, and knees should not extend beyond toes!)

Exercise 2: Walking Lunges (Forward lunges) – 90 repetitions (You can also perform the lunges with dumbbells in each hand)

Exercise 3: Mountain Climbers – 80 repetitions (quick execution, the flexed foot must not touch the ground)

Exercise 4: Sumo Squats – 70 repetitions (The wider the stance, the more intensely the legs and gluteus maximus are trained)

Exercise 5: Calf raises – 60 repetitions (so you get beautiful calves)

Exercise 6: Glute Bridge Raises – 50 repetitions (you can also perform this exercise with one leg on the ground and the other leg stretched upwards)

Exercise 7: Curtsy Lunges (Reverse lunge with leg crossing) – 40 repetitions

Exercise 8: Bench Step-ups – 30 repetitions (At home, you can use a chair instead of a bench for the stepping motion. Make sure the bench or chair is securely installed, otherwise you could injure yourself during the movement.)

Exercise 9: Jump Squats – 20 repetitions (With this type of squat, you should make sure that the jump upwards is performed as high as possible)

Exercise 10: Burpees (Jump up from a push-up position) – 10 repetitions

 

Workout 2: Thigh Thinning Circuit Training

This circuit training consists of five different exercises and was specifically designed as a training program for the leg muscles. You should also be able to complete this workout entirely within 15 minutes. Pay attention to clean technique and correctly executed movements, even if this seems difficult in such a short time.

Exercise 1: Ice Skaters – 20 repetitions on each side. Repeat a total of three times.

Exercise 2: Weighted Sumo Squats (Sumo squats with dumbbells) – 3 sets of 12-15 repetitions. If you don't have dumbbells or kettlebells available, you can use filled water bottles or a heavy book as weights, for example.

Exercise 3: Jump Squats – 3 sets of 10 repetitions. Make sure you lower your hips as far as possible during the squat movement. Tighten your core as you jump back up to maintain your balance when returning to the squat position.

Exercise 4: Inward Box Jumps – 3 sets of 8 repetitions each.

Exercise 5: Heisman Shuffle (sideways walking with leg crossing) – practice this exercise for 30 seconds (repeat a total of three times)