30 Minute At Home Leg Workout

As busy momma’s I know it is not always possible to get to the gym. So today I wanted to share with you a 30 minute at home leg workout.

At home leg workout you can do in 30 minutes! Great for moms that can not make it to the gym. 6 exercises to get your heart rate up and build muscle.

I personally find by switching up my workouts from the gym and at home helps me stay motivated. There are just those days where I do not want to drive to the gym. Or I do not have the time for the commute.

Plus at home workouts help me switch things up. This is what can help you to continue working out.

For this at home leg workout, you need little to no equipment. I have added in advanced moves as well depending on your level of fitness.

Leg workouts are great to do at home since you really just need body weight to get a good sweat pumping workout in.

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Let’s get started. Here, I have outlined a 30 minute at home leg workout for you.

This quick leg workout will contain 3 super sets.

A super set is 2 exercises performed back to back with little or no rest in between.

Complete each super set for a total of 3 rounds, this should take 30 minutes to complete.

The goal rep for each exercise is between 12 -15.

Remember to watch your form to prevent injury and always stretch before your workout.

I have also added a great leg burnout move at the end to really complete this at home leg workout!

Equipment Needed:

Let’s get started on this killer at home leg workout!

Ready?

Super set #1

Forward Lunges

  • Stand with both feet placed on the floor.
  • Keeping your chest straight and face looking forward.
  • Step one foot in front of you until both your knees are at a 90-degree angle.
  • Drive back up through your front heel and reverse legs.
  • 12 – 15 reps per leg
  • Advanced: Hold a dumbbell on either side

Glute Bridge

  • Lie on the floor face up with your knees bent and feet flat on the floor.
  • Arms at your side.
  • Drive through your heels and lift your hips upward squeezing your glutes at the hip.
  • Then lower back down.
  • Do this for 12 – 15 reps.
  • Advanced: dumbbell to place on your hips or use a resistance band around your upper leg for extra tension

Super set #2

Jump Squats

  • Stand with your feet shoulder width apart
  • Start by doing a regular squat, but on your way up add a explosive jump
  • Use your core and move your arms upward as you jump
  • Land on both feet and lower your body into a squat again
  • Do this for 25 reps per knee or 45 seconds
  • If the jump is too much take it out and do regular squats

Side Lunges or Lateral Lunges

  • Stand with both feet placed on the floor shoulder width apart
  • Keep your hands on your hips for beginners
  • Keeping your chest straight and face looking forward.
  • Step one foot to the side drive off the heel to bring your leg back to the center point
  • Your other leg stays put
  • 12 – 15 reps per leg
  • Advanced: Hold a dumbbell on either side

Super set #3

Wall Sit

  • Place your hands on your hips and your back against the wall
  • feet shoulder width apart
  • Lower your body where your knees are at a 90 degree angle
  • Think of this exercise as a “holding squat”
  • Hold for 45 seconds to 1 minute

Donkey Kicks

  • This one starts with all fours position (hands down and knees down)
  • Make sure your shoulders are not passed your hands and your knees and hips are aligned.
  • Brace your core!
  • Keep your right knee bent 90 degrees, flex your right foot and lift knee to hip level.
  • Then lower your knee without touching floor.
  • 12 – 15 reps per leg
  • Advanced: Hold a dumbbell on the inside knee of your working leg

Leg Burnout Move

If you are up to the challenge try one last fast blasting move. This is the burnout. The exercise that will completely burnout your muscles.

My go to home leg workout burnout move is:

Jumping lunges

  • Just as you would do a regular front lunge add a jump as your switching legs
  • 10 seconds on 10 seconds off for 1 minute

This is a great burnout!

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At home leg workout you can do in 30 minutes! Great for moms that can not make it to the gym. 6 exercises to get your heart rate up and build muscle.

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