Your Legs and Butt Will Be Sore For Days After This 30-Minute Bodyweight Workout
Dear legs, I'm sorry. You will be absolute toast tomorrow. Love, this bodyweight workout. PS — tell your close buddy, butt, he won't be able to sit down for days.
Yep, this high-intensity interval bodyweight workout is all about the lower body. It alternates between plyo moves to get the heart racing and strengthening moves to get your muscles burning.
30-Minute Bodyweight Leg Workout
Equipment needed: None
Directions: Perform this 15-minute workout twice, for a total of 30 minutes. Use the first two moves in the first round as your warmup. Take three to five minutes to cool down and stretch your hamstrings and glutes.
|Cross jack: 30 seconds|
|Air squat: 30 seconds|
|2:01-2:30||Rest: 30 seconds|
|Squat jack: 30 seconds|
|Alternating forward lunge: 30 seconds|
|4:31-5:00||Rest: 30 seconds|
|Squat thrust: 30 seconds|
|Sumo squat: 30 seconds|
|7:01-7:30||Rest: 30 seconds|
|Lunge jump: 30 seconds|
|Side elbow plank with leg lift: 30 seconds|
|9:31-10:00||Rest: 30 seconds|
|Around-the-world squat hop: 30 seconds|
|Alternating reverse lunge: 30 seconds|
|12:01-12:30||Rest: 30 seconds|
|Side skater: 30 seconds|
|Wall sit: 30 seconds|
|14:31-15:00||Rest: 30 seconds|
Keep reading for details on how to do each move.