Tone and Tighten

Real Fitness For Real People

Shape your legs at home with just 4 exercises

Shape your legs at home with just 4 exercises

August 28, 2015 |

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One of the biggest misconceptions I encounter as I write posts for Tone and Tighten is when people think that they need a gym membership or fitness equipment to workout and see real results. While I love weights and feel like they’re an excellent way to progress strength training, the truth is you can get in a killer workout at home using just bodyweight resistance exercises! A lot of it depends on how you perform the exercises. Need an example? Oh good – cuz I’ve got one all dialed up for you! Today we’ll be hitting the legs with a bodyweight Tabata-style HIIT workout. This is a great way to burn a ton of calories and shape some awesome lean muscle definition. It’s going to be pretty brutal, but I think yo

Tabata workouts follow a format of 20 seconds on (maximum effort) followed by 10 seconds off as a rest period. We’ll perform each of the following exercises 20 seconds on/10 seconds off 6 times each (3 minutes per exercise) with a 1-minute break between each exercise. 15 minutes and no weights to sculpt the lower extremities you’ve always dreamed of!
 
Warm up
Before this (or any) workout we need to get the blood circulating a bit.
Perform 2-3 minutes of jogging, going up and down stairs, or even just jumping jacks! Anything to get a little circulation going!
 
The Workout
 
Squats
20 seconds high intensity – 10 seconds rest
Repeated 6 times

 
Speed Skaters
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Heel raises (on stair)
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Alternating Jump Lunges
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Looking for more amazing at-home workouts just like this one? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
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Looking for something a little more difficult? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
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Question or comment for Jared? I would love to hear from you! Leave me a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
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Filed Under: At-Home Workout, Exercise, Fitness, HIIT, Legs, Quick Workout, Strength Training, Workout

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