5 Minute Leg Workout | Follow Along with No Equipment
- Marches: High knees marching in place for 30 seconds.
- Butt kicks: Running in place with your heels kicking your glutes for 30 seconds.
Workout (45 seconds work, 15 seconds rest, repeat 2 times per exercise):
- Squats: Stand with feet shoulder-width apart, toes slightly outward. Lower yourself down as if sitting in a chair, keeping your back straight and core engaged. Push back up to starting position.
- Lunges: Step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push back up to starting position and repeat with the other leg.
- Wall Sit: Stand with your back flat against a wall, feet shoulder-width apart, and slide down until your thighs are parallel to the ground. Hold for 45 seconds.
Cool-down (30 seconds each):
- Calf Raises: Stand on the balls of your feet, then lower down slowly. Repeat for 30 seconds.
- Hamstring Stretch: Sit on the floor with one leg extended and the other bent, pulling your foot towards you. Reach for your toes and hold for 30 seconds, then repeat with the other leg.
Tips:
- Maintain proper form throughout the exercises.
- Focus on engaging your core muscles for stability.
- Breathe deeply during the exercises.
- If you find the workout too easy, increase the difficulty by adding jumps to the squats or lunges.
- If you find the workout too difficult, shorten the work time or take longer rest periods.
Modification:
If you have any knee pain, you can modify the lunges by stepping back instead of forward. You can also perform the squats on a chair by sitting down and standing up.