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Toned Legs Workout

Squats, lunges, pulses and holds for every part of your legs, with no jumping at all, so it's quiet enough for a flat and kind to your knees.

16:40Time
17Moves
40/20Work / rest (s)
1Floor trips
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The workout

40 seconds on, 20 seconds off. No equipment apart from a wall.

  1. 01Air squats0:00–0:40StandingMedium
  2. 02Calf raises1:00–1:40StandingEasy
  3. 03Reverse lunges2:00–2:40StandingMedium
  4. 04Single leg dead lift R3:00–3:40StandingEasy
  5. 05Single leg dead lift L4:00–4:40StandingEasy
  6. 06Sumo squat pulses (3x)5:00–5:40StandingMedium
  7. 07Tippy toe squats6:00–6:40StandingEasy
  8. 08Curtsy lunges7:00–7:40StandingMedium
  9. 09Lateral lunges side to side8:00–8:40StandingMedium
  10. 10Toe squat pulses9:00–9:40StandingEasy
  11. 11Wall sit hold10:00–10:40StandingMedium
  12. Down to the floor
  13. 12Side leg pulses (right)11:00–11:40On your sideEasy
  14. 13Side leg pulses (left)12:00–12:40On your sideEasy
  15. 14Side hamstring curls (right)13:00–13:40On your sideEasy
  16. 15Side hamstring curls (left)14:00–14:40On your sideEasy
  17. 16Quad lean backs15:00–15:40KneelingMedium
  18. 17Glute bridges both legs16:00–16:40On your backEasy

Why it's in this order

Pulses and holds keep your muscles working without a break in tension, which is what makes them burn without weights or jumping.

Calf moves sit between the bigger squat and lunge moves, so your thighs get a short break every few intervals.

Floor work starts on your side for outer hip and hamstring pulses, kneels up for quad lean backs to burn out your thighs, and finishes lying on your back with glute bridges.

Eleven standing moves, then one trip to the floor for side-lying leg work, quad lean backs and a glute bridge to finish.

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