Torch Fat With This 10-Minute Leg Workout

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Shrink your waistline in no time – no kit required

When was the last time you thought, “You know what, I’m not really very busy at the moment and I’ve got loads of spare time that I don’t really know what to do with?” We’re willing to bet that this hasn’t happened in the recent past. So, when you think you could go for a fat-loss workout, you’ll likely also want a fast fat-loss workout. Well, that’s exactly what we’ve got for you with this kit-free ten-minute workout from the team at New Body Plan.

Because it’s so quick and simple you can do it almost anywhere – in a gym, the park, or at home if the jumping won’t infuriate anyone who happens to be below you. But wherever you do it, it will have the same effect. It will attack body fat. How? The workout involves doing four bodyweight legs moves back-to-back. That will create a build-up of lactic acid, which has been shown in studies to have a positive impact on fat loss. The moves are also quite energetic, so they’ll raise your heart rate as well as challenging your muscles, which means you’ll continue to burn calories long after the challenge has ended. It’s short, sharp and effective.

1 Bodyweight squat

Reps 20

Stand up straight with your fingers at your temples and your elbows out to the sides. Keeping your weight on your heels and midfoot, simultaneously bend at the hips and knees to lower towards the floor. Lower until your thighs are parallel to the floor, then push through your heels and mid-foot to return to the start. Complete all 20 reps, then go straight on to the next move without resting.

2 Reverse lunge

. Coach

Reps 10 each side

This is similar to a standard lunge but instead of striding forwards, you take a big step backwards. Start by standing up straight with your fingers at your temples and your elbows out to the sides. Take a big step backwards and simultaneously bend both knees to lower. Keep your chest upright throughout the rep and avoid your back knee brushing the floor because this will take tension out of your legs. Once both knees are bent at 90°, press back up through both feet to return to standing, and repeat the move by stepping back with the other foot. Alternate sides until you have completed all the reps, then go straight into the next move without resting.

3 Jump squat

Reps 10

This is similar to the standard squat but instead of standing back up you power up explosively to leave the floor with your legs straight. As you land, absorb the impact by sinking straight into the next rep. Complete all the reps, then go straight into the next move without resting.

4 Jump lunge

Reps 5 each side

This is similar to the standard lunge but once you have taken a step forwards, power up explosively to jump up into the air. Swap the position of your legs mid-air so that you land with your other foot forwards and absorbing the impact by bending both knees to sink into the bottom position of the lunge, and repeat the move. Once you have completed all the reps on each leg, you’ve done one round. Rest for 90 seconds and start the circuit again. Aim to complete three rounds in total.

Written by Coach for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to

You can also enjoy these workouts by using Resistance Bands so you can challenge your abductor and adductor muscles better.

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