Legs
10-Minute Leg Workout at Home (No Equipment)
Watch the full workout, then copy it with me.
Copy each move
Squats
Glute bridges
Calf raises
Ten minutes is enough to give your legs a real workout. Five moves, three rounds, no equipment.
Warm up (2 minutes)
March in place, then 10 leg swings each side, then slow hip circles.
The circuit: 3 rounds
Rest 30 seconds between moves and 60 seconds between rounds.
- Squats: 15. Feet shoulder-width, chest up, sit back and down.
- Reverse lunges: 10 each leg. Easier on the knees than forward lunges.
- Glute bridges: 15. Lie on your back, feet flat, drive your hips up and squeeze at the top.
- Wall sit: 40 seconds. Back flat on the wall, thighs as close to level as you can.
- Calf raises: 20. Slow up, slow down. Hold a wall for balance.
Make it harder
- Take 3 seconds to lower on every squat.
- Pause 2 seconds at the top of every bridge.
- Hold a backpack with a few books in it.
Which one is hardest for you? For most people it's the wall sit. Add 5 seconds to it each week.
Cool down
Quad stretch, hamstring stretch and a figure-4 hip stretch, 30 seconds each.
What I use for this workout
- A thick exercise mat: 6-10 mm thick so your knees and wrists don't hurt on a hard floor
- Mini resistance bands: a set of 3-5 strengths; one above the knees makes every glute move harder
Want the full plan?
Every week of workouts, day by day, with a video for every move.
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