You’re not alone if you find it difficult to fit regular exercise into your weekly schedule. Juggling various responsibilities like work, life administration, seeing family and friends, and taking care of your general well-being can make it difficult to keep track of exercise. But this bodyweight workout routine can strengthen your lower body in just five minutes.
The beauty of a no-equipment workout is that you can do it just about anywhere. If you’re using it as a quick at-home workout between tasks, you can load the workout video onto your TV screen to make it look like you’re working out in a live workout class. Or maybe you use it as a quick warm-up before your next leg workout with dumbbells and just plug in your best workout headphones to follow at the gym.
Workout Instructor Maddie Lymburner, or MadFit (opens in a new tab) as most people online know, will guide you through different exercises designed to build strength and create muscle definition in your legs. You’ll perform each movement back to back, devoting 30 seconds to each exercise and taking a 15-second rest in the middle.
It’s a short routine, so do your best to really improve your lower body muscular endurance and tone your glutes, quads, hamstrings, and calves. To get the most out of this session, be sure to follow Lymburner’s demonstrations to perfect your form and avoid injury.
Watch MadFit’s Five Minute Leg Workout
The workout includes some basic elements compound exercises that most people are familiar with, such as squats and lunges and several variations of these exercises. The benefit of using compound movements to build strength and get a solid workout is that they engage multiple muscles at once. So not only are you targeting more than one muscle in the legs (hamstrings, quads, and glutes), but you’ll also be engaging your core to maintain good posture as you move.
Meanwhile, Lymburner adds various heel or toe kicks and lifts to these bodyweight movements to intensify the overall workout and increase your strength gains. The best way to feel and see results is to stay consistent. Depending on your goals, you may be looking to ditch bodyweight routines and tackle resistance training using weights.
Once you’ve learned a few important strength training tips, it’s worth investing in some of the best adjustable dumbbells to train with. Using a changeable weight means you can change the load during your workout. this is useful for beginners who are still testing how much weight they can handle with different exercises.
These weights are also space saving for a home gym space and will allow you to use progressive overload in your training. This is when you gradually increase the challenge of your workout to continually build muscle.
However, if you prefer to train without weights and want to build strength and muscle all over your body, why not embrace them? shoulder bodyweight exercises Next.