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Fat Burning, Strength Building LEG Workout

Full demo and instruction in the video:

In case you plan on doing this workout at your gym and not at home, here’s the deets so you can print it and GO!

5 Exercises:

  • Step ups – 1 minute leading with the right foot, 1 minute leading with the left foot
  • Side squats- 2 to the right, 2 to the left, back and forth for 1 minute
  • Front to back lunges- lunge forward, then backward on the right leg for 30 seconds, then forward and backward on the left leg for 30 seconds
  • Step ups with squat pulses- step up, squat pulse for 5 counts, step down (if you want to be technical, lead with your right foot for 30 seconds and left foot for the other 30 seconds just like the first step up exercise, I’m more concerned about the squat pulse in this one though!)
  • Leg extensions, lean on your elbows, core in tight for stability, squeeze a dumbell between your feet ( I use 10-15lbs for this when I’m doing high reps), start with knees at a 90 degree angle, extend up and lower for 1 minute.

This is a 6 minute circuit, complete 5x.  If that’s too much for you, do as many as you can, and work your way up to that 5x for a 30 minute fat burning, strength building workout!  Always remember, the point of a circuit is to take little to no rest between exercises, however–if you’re working really hard, you’re going to need some breaks so take them when your body says “I can’t keep going!” and get back to it when you’re ready to work hard again.

Questions? Comments? Feedback?  I love it all, drop it in a comment below, please 🙂

Fat Burning, Strength Building LEG Workout
  • Mary Katherine

    I am so trying this in the morning at the gym!! 🙂

  • http://www.lapetitemarmoset.com Katherine

    This workout looks awesome! One concern though: I used to do more exercises like this, but my thighs tend to bulk up pretty easily so I’ve been doing a lot of cardio to even things out. Will this type of workout make my legs bigger on my body type, or if I do this combined with cardio will it slim them? Or is the bulky legs thing just a myth?

    • http://fithealthyandbeautiful.com Liz DiAlto

      Ooh! I’m so glad you asked this question because I’m sure you’re not the only one with this concern. As women the thighs can be a tough area because as a means of “protection” since that’s in the child-bearing region, the fat in that area is really stubborn.
      So, when you “bulk up” what’s going down is that you’re building muscle-which is good, because ultimately that will help you burn more fat, but the fat hasn’t gone away yet. What type of cardio do you do? If it’s mainly aerobic, for a set period of time going at roughly the same pace with no bursts of intensity, your body might be storing fat/burning muscle, instead of burning fat during those workouts. Long winded answer, let me know if you have more questions now!

  • http://www.lapetitemarmoset.com Katherine

    Thanks for your answer! Tried your workout today and loved it! I’m going to try changing up my cardio to have more varying speed/intensity like you suggested.

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