A simple workout for your legs in under 30 mins

A 30 minute leg workout

People often try to complicate workouts and exercises. It annoys me. So, here is a legs workout that you can do in under half an hour for amazing strength and power and increased tone and firmness.

Short but sweet!

Remember, short workouts are almost always better! With the exception of training for long distance events or long sporting matches there is really no point in spending hours at the gym.

High intensity is a much better idea. Try to have a short but intense workout and if you keep your technique perfect and your discipline on track then you will make much faster progress than if you just farted around at the gym for two hours.

A short story about short sessions

There is a girl at my gym who goes EVERY DAY. She is there whenever I am there and I go at very irregular times and days. Anyway, she has been coming for over a year and has not lost any weight at all. She sits on the exercise bike and plods along for about one and a half hours.

On the other hand, a girlfriend of mine started out at the gym under four months ago and is already looking tight, firm and has lost a lot of weight. From the beginning I had her doing high intensity workouts for no longer then 30-45 minutes. She does it well with good technique and it has made all the difference.

The simple leg workout

Here is a workout I used to use when I was pressed for time. However, now I use it all the time as it has been working so well. Remember ladies, train with heavy weights, you won’t get big legs.

1. Start with a five minute warm up of riding, running and a bit of light squats using just your body weight.

2. Squats – Using a medium heavy bar bell in a squat rack do 3 sets of 10 reps.

3. Jumping Squats – Perform 3 sets of jumping squats til failure and having as little rest as possible in between sets.

4. Dumb bell lunges – Holding two heavy dumbells pump out 3 sets of lunges til failure. Go slow and be easy on the kness.

5. Wide legged squats – Using no weight pump out as many wide legged squats as you can as fast as you can. This is a great way to finish off the workout if you have a bit of energy left.

Remember to keep adding weight each time you go to do this workout. If you consistently add weight and keep your form correct then you will progress quickly.

Need advice? We can help! Ask us questions on our forum!

Added bonus weight loss

There is an amazing side effect of leg training – you burn a lot of fat! The legs are big muscles and use a lot of energy so when you train your legs you boost your metabolism right up for long after you leave the gym. This is excellent for weight loss.

You will also find that the rest of your body makes better muscle progress as training the legs causes loads of hormones to be released into the blood stream.

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. Chris says:

    This works wonders. I am doing this on a regular basis now and finding it really good. I get really sore though!

  2. RT says:

    I think it’s the jumping squats! They are killers!

  3. wendy says:

    This leg workout program looks great! Now if I wanted to slim down the legs, will that do that too? I have thicker thighs.

  4. rux says:

    umm ive got a question, recently i was running at a high speed on a treadmill and i could really feel my muscles working and it felt good after but it seemed like they were getting bigger so know ive started just jogging slowly and i do it for more time but im not feeling the muscle like i did… so should i switch back? i dont want my calves to go huge though! also is it better to run on the treadmill or out? and lol what leg stretches are there for after running?


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