Here at POPSUGAR, we look forward to leg day like we look forward to our morning pick-me-up (OK, fine, maybe we like our coffee better). That's why we're extra stoked about ACE-certified personal trainer and Under Armour trainer Ariel Belgrave's lower-body burn workout. It is part of the Under Armour 21 Days to a Stronger Self challenge and takes just under 20 minutes.
20-Minute Lower-Body Burn Workout
Equipment needed: comfortable shoes, mat for support, and water for hydration.
Directions: Belgrave suggests starting with a two-minute dynamic warmup: jumping jacks, knee hugs, hip circles, inchworms, rotational lunges, and hamstring scoops. Or you can complete some of these exercises for the warmup. For the workout itself, do each of the five exercises listed below for 40 seconds with 10 seconds of recovery in between. You'll do three rounds total with a one-minute rest in between rounds. Cool down afterward with these full-body static stretches.
| Exercise Name |
Time |
| Jumping jack |
40 seconds, followed by a 10-second rest |
| Squat |
40 seconds, followed by a 10-second rest |
| Side lunge |
40 seconds, followed by a 10-second rest |
| Squat jack |
40 seconds, followed by a 10-second rest |
| Curtsy lunge |
40 seconds, followed by a 10-second rest |
Belgrave wants you to listen to your body. "If you look at the moves, if you do have to modify, give yourself permission to do that. But take it slow if you're just getting back into it," she told POPSUGAR. "If you feel like you want it to be more advanced, speed up the reps, take it up a notch to spice things up." Keep reading for detailed instructions on how to perform each move.
