Amping yourself up for a leg workout can be a challenge. Without a doubt, you know you’re going to feel the burn — yet, you keep coming back for more! Because, despite the soreness that comes with leg day, you always remember how much better you feel after the workout. Your legs feel toned and strong, your posture improves, and you have increased motivation to keep striving for new goals. Sure, you might struggle to walk up the stairs for a few days, but nothing a little active recovery can’t fix! Plus, it’s worth it for the feeling of accomplishment that comes with knowing you pushed yourself to the limit.
That said, a successful leg day doesn’t have to mean spending hours in the gym. In fact, you can get a great leg workout in just 10 minutes if you’re efficient with your time and choose the right exercises. High-intensity interval training (HIIT) workouts that incorporate cardio and bodyweight exercises — like squats, lunges, and deadlifts — can be incredibly effective for building strength and endurance in your legs. The best part? You can do these quick workouts anywhere.
Wondering where to begin? This FitOn 10-minute leg day challenge with Kenta Seki is the perfect place to start.
What to Expect
This 10-minute leg challenge includes a combination of strength and cardio exercises that target your lower body. The workout is designed to be high-intensity, which means you’ll be working up a sweat and burning calories in a short amount of time. While there are no instructed breaks, we’ve outlined some modifications below!
In this no-equipment workout, you’ll perform a total of 20 different leg exercises, for 30 seconds each!
Benefits of The Leg Day Challenge Workout
Improved Strength: The workout includes a variety of exercises that target your legs from different angles, which helps to build overall leg strength.
Improved Cardiovascular Health: The high-intensity nature of the workout helps to improve your cardiovascular health by increasing your heart rate.
Quick & Convenient: This workout only takes 10 minutes, making it perfect for those who have limited time to exercise. Plus, it can be performed anytime, anywhere!
Increased Calorie Burn: The combo of strength and cardio exercises means you’ll enhance your calorie burn. Not to mention, working out your leg muscles requires a lot of energy to move, so they naturally burn more calories than smaller muscles in your body!
Enhanced Metabolism: When your heart rate increases (such as during this short-duration HIIT workout) your body burns more calories not just during the workout, but also for hours after the workout as your body works to recover and repair the muscles you worked. Studies have shown that HIIT workouts have a beneficial effect on metabolism, thought to be due to the impact HIIT workouts have on how energy is used in our skeletal muscles.
Need to modify certain moves or even up the intensity? No worries, you can use modifications in this leg day challenge to suit your needs! Whether you’re new to exercise, have any injuries, or want to level up your workout, here’s how to modify the workout to suit your fitness level.
To make the exercises easier:
- Slow down your pace to make it easier to control the movement
- In lunges and squats, don’t go as deep or low into the movement
- During balancing exercises (such as single leg deadlifts), rest your toes on the ground or use a chair or wall for balance support
- Take a few seconds to rest in between exercises if needed
To make the workout harder:
- Deepen your squat or lunge
- Complete the workout without pause or rest
- Add dumbbells or ankle weights to the exercises to increase resistance
- Use the FitOn sculpt resistance bands while doing squats
Challenge Accepted: Get Stronger, Leaner Legs in Just 10 Minutes
With this quick 10-minute leg day challenge, push yourself to the limit and see results in just a few short minutes. Whether you’re a fitness enthusiast looking to switch up your routine or simply short on time, this workout is a great way to get the most out of your leg day and feel stronger and more energized than ever before. And remember, with modifications, this workout is suitable for any fitness level! So, what are you waiting for? Lace up your sneakers, grab some water, and challenge yourself to 10 minutes of work! Press play now to get started.