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.
| 0:00-2:00 | Repeat 2x |
|---|---|
| Cross jack: 30 seconds | |
| Air squat: 30 seconds | |
| 2:01-2:30 | Rest: 30 seconds |
| 2:31-4:30 | Repeat 2x |
| Squat jack: 30 seconds | |
| Alternating forward lunge: 30 seconds | |
| 4:31-5:00 | Rest: 30 seconds |
| 5:01-7:00 | Repeat 2x |
| Squat thrust: 30 seconds | |
| Sumo squat: 30 seconds | |
| 7:01-7:30 | Rest: 30 seconds |
| 7:31-9:30 | Repeat 2x |
| Lunge jump: 30 seconds | |
| Side elbow plank with leg lift: 30 seconds | |
| 9:31-10:00 | Rest: 30 seconds |
| 10:01-12:00 | Repeat 2x |
| Around-the-world squat hop: 30 seconds | |
| Alternating reverse lunge: 30 seconds | |
| 12:01-12:30 | Rest: 30 seconds |
| 12:31-14:30 | Repeat 2x |
| 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.
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