Last Updated on October 22, 2021

I’m so excited to be sharing this 10 minute leg workout with you.  In case you’re just joining me, recently I kicked off a 10 minute workout series designed to help women get a great workout ASAP.

So many people use the ‘I don’t have time’ excuse to avoid exercising.  I also have a lot of clients that are extremely busy… with kids, work, school, traveling, etc. and I wanted to create quick routines to help you boost your metabolism, mood, and immunity on the fly.  Enter my 10 minute workout series.

The first workout I shared also had all the science-backed stats about the benefits of 10 minute routinesYes, they work, get incredible results, and are great for beginners, and advanced exercisers alike.

I also already shared a 10 minute arm workout.  Now, we’re focusing on the legs.

 

10 Minute Leg Workout

 

What’s great about this workout is that the legs are the largest muscle group in the body. Training bigger muscles together means you’re able to burn more calories compared to the other body parts (and workouts in this series.)

It’s a great routine to do when you’re feeling unmotivated and need a quick burst of energy and confidence.

Ready to rock this workout?  Let’s do this.

 

This is what the exercises look like in motion.
Follow the same pace as you’re doing the exercises.

 

10-minute Leg Workout instructions

 

  • This leg workout has 5 exercises.
  • Set a timer (on your phone) and do each exercise for 30 seconds to complete one set.
  • If you see an exercise being done with one leg, do 15 seconds with each leg.  I recommend doing 15 seconds on one side then immediately switch to the other side and do another 15 seconds.
  • Do 4 sets of each exercise to complete the workout. 
  • Since you’re doing each exercise 4 times for 30 seconds, each exercise will take approximately 2 minutes.  When you do all 5 exercises this workout will take 10 minutes.

 

Trainer Christina Carlyle doing 5 exercises in a 10 minute leg workout and text that says 10 minute Leg Workout for Women

Pin this leg workout to Pinterest so you’ll have it forever

 

Leg Exercise Instructions

 

Trainer Christina Carlyle doing a curtsey lunge exercise on a pink yoga mat in a 10 minute leg workout

Curtsey Lunge

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side.

 

Trainer Christina Carlyle doing a pendulum lunge exercise on a pink yoga mat

Pendulum Lunge

Stand, holding a pair of dumbbells down by your sides. This is your start position. Step forward with one leg in front and the other behind you. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position, immediately stepping backward with the same foot. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to complete one rep.  Repeat the exercise with your other leg to complete your set.

 

Trainer Christina Carlyle doing a bridge exercise on a pink yoga mat in a 10 minute leg workout

Bridge

Lie on your back with your feet planted flat on the floor shoulder width apart. Rest dumbbells (or barbell) across your hips. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. Lower back down to the start position to complete one rep.

 

Trainer Christina Carlyle doing a side lunge exercise on a pink yoga mat

Side Lunge

Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Repeat the exercise with your other leg to complete your set.

 

Trainer Christina Carlyle doing a cross over knee extension exercise on a pink yoga mat in a 10 minute leg workout

Cross Over Extensions

Lie on your side with your legs bent with your upper knee extended upward and outward. This is your start position. Exhale and quickly lift your leg up and back across your body. Quickly reverse the movement pulling your knee forward and down towards the floor to complete one rep. Quickly alternate extending your foot back and knee down.  Repeat the exercise with your other leg to complete one set. Tip: Keep your hips square and still during the movement.

 

10 minute workout Tips

  • Try to do as many reps as possible during the 30-second set.  But remember, to move in a controlled, fluid motion with proper form.  Follow the pace I use in the workout grid above.
  • Try to take little to no rest between the exercises and sets.  This helps keep your heart rate up which means higher calorie burn and better results.
  • I recommend using 5 – 10 pound weights for this workout.  Beginners should stick to 5 pounds.  Intermediate 7.5-10 pounds is ideal.  Advanced exercisers can use up to 15 pounds.
  • This workout was designed to be done on its own or as an add-on to any of the weight training or cardio workouts in my programs to rev up your results.

Remember, abs are made in the kitchen.  This workout is significantly more beneficial when you’re fueling your body with the right nutrition.  If you’re serious about getting noticeable results proper nutrition is mandatory.

Luckily, when you eat for your unique metabolic type you can get results quickly.  Take my free metabolic Quiz & training to learn your unique metabolic type and how to get results ASAP with food.

Leave me a comment and let me know if you’re going to try this leg workout.

xo

Your Coach and Biggest Cheerleader,

 

 

DISCOVER YOUR METABOLIC TYPE & HOW TO LOSE FAT FASTERTAKE THE QUIZ