20-Minute Leg and Glute Workout | No-Equipment Home Routine for Toned Lower Body 🍑
Light cardio like jogging in place or jumping jacks
Leg swings (forward and backward)
Knee circles (clockwise and counterclockwise)
Ankle circles (clockwise and counterclockwise)
Hip circles (clockwise and counterclockwise)
Workout (15 minutes):
Squats: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Glute Bridges: 3 sets of 15-20 reps
Leg Press (if available): 3 sets of 10-12 reps
Calf Raises: 3 sets of 15-20 reps
Fire Hydrants: 3 sets of 10-12 reps per leg
Clamshells: 3 sets of 15-20 reps per leg
Cool-down (5 minutes):
Hold a static lunge for 30 seconds per leg
Child’s pose for 30 seconds
Seated forward bend for 30 seconds
Tips:
Use weights: If you have access to dumbbells or resistance bands, use them to increase the intensity of your workout.
Focus on form: Proper form is essential to prevent injuries and maximize results.
Listen to your body: Don’t push yourself too hard. If you feel pain, stop and rest.
Stay hydrated: Drink plenty of water before, during, and after your workout.
Additional Resources:
There are many great workout videos available online that can guide you through this routine. Here are a few suggestions:
YouTube: Search for “20-minute leg and glute workout” to find a variety of videos from fitness trainers and influencers.
Fitness Apps: Many fitness apps offer pre-designed workouts that you can follow.
Remember to consult with your doctor before starting any new workout routine.