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Bodyweight leg workout

This is a 20-minute leg workout with no weights: 5 bodyweight moves for your quads, glutes, hamstrings and calves, each for 40 seconds with 20 seconds of rest, repeated until the time ends.

20 intervals in 20 minutes.

Warm-up

  1. March in place40 s
  2. Lunge with twist40 s
  3. Jumping jacks40 s
  4. Arm circles40 s

Workout

  1. Squat jump40 s · 20 s rest
  2. Bodyweight squat40 s · 20 s rest
  3. Reverse lunge40 s · 20 s rest
  4. Calf raise40 s · 20 s rest
  5. Glute bridge40 s · 20 s rest
  6. Squat jump40 s · 20 s rest
  7. Bodyweight squat40 s · 20 s rest
  8. Reverse lunge40 s · 20 s rest
  9. Calf raise40 s · 20 s rest
  10. Glute bridge40 s · 20 s rest
  11. Squat jump40 s · 20 s rest
  12. Bodyweight squat40 s · 20 s rest
  13. Reverse lunge40 s · 20 s rest
  14. Calf raise40 s · 20 s rest
  15. Glute bridge40 s · 20 s rest
  16. Squat jump40 s · 20 s rest
  17. Bodyweight squat40 s · 20 s rest
  18. Reverse lunge40 s · 20 s rest
  19. Calf raise40 s · 20 s rest
  20. Glute bridge40 s · 20 s rest

Cool-down

  1. Standing hamstring stretch40 s
  2. Standing quad stretch40 s
  3. Cat-cow stretch40 s
  4. Cobra stretch40 s

Who it is for

For anyone who wants stronger legs at home with no equipment. The jump squat comes first, while your legs are fresh.

Easier

Do a normal squat instead of the jump squat, and hold on to a chair in the lunge.

Harder

Go slower down in every squat and lunge, or pause for 2 seconds at the bottom.

Questions

Can you build leg muscle with no weights?

Yes, when the moves are hard enough for you. Slow down, pause at the bottom or add jumps as you get stronger.

Will my knees be OK?

Keep your knees in line with your toes and stop if a move hurts. Each move has a guide with the common mistakes.

How often should I train legs?

2 or 3 times a week, with a day between, is a good rhythm.

Want a different workout every day?

tapwod builds today’s workout in one tap, and the trainer does every move with you.