You may think 10 minutes isn’t long enough for a session that hits your legs hard enough to leave you wobbling like Bambi. For that, you need this kind of legs workout which requires a gym’s weights machines – right? Not necessarily so, as this deceptively tough routine shows. It’s been programmed by personal trainer Jacqui Ward, who has more than 15 years of experience, and it shows in this innovative format.
“The idea is you ‘layer’ the exercises up,” says Ward. “This requires your muscles to work in an endurance training zone. Your heart rate will spike and your legs will burn out.” Sounds ideal!
All you need are some weights – a pair of dumbbells are perfect – and you’re good to go. We’ll start with the sequence of moves and rest, then detail the form for each exercise further down. If it gives you a taste for short, sharp sessions, try these 10-minute workouts next.
10-Minute Legs Workout
In this format, you do each exercise in a round for 30 seconds, and another exercise is added each round. Rest for 30 seconds at the end of each round.
Round 1
- Jump squat – 30sec
- Rest – 30sec
Round 2
- Jump squat – 30sec
- Dumbbell squat – 30sec
- Rest – 30sec
Round 3
- Jump squat – 30sec
- Dumbbell squat – 30sec
- Dumbbell reverse lunge – 30sec
- Rest – 30sec
Round 4
- Jump squat – 30sec
- Dumbbell squat – 30sec
- Dumbbell reverse lunge – 30sec
- Jump lunge – 30sec
- Rest – 30sec
Round 5
- Jump squat – 30sec
- Dumbbell squat – 30sec
- Dumbbell reverse lunge – 30sec
- Glute bridge – 30sec
- Rest – 30sec
Form Guides
Jump squat
Stand upright with your feet hip-width apart. Keeping your back flat throughout, engage your core, then push your hips back and bend your knees to lower into a squat. Once your thighs are parallel to the floor, or as close as you can get to that position, push up through your heels explosively to jump straight up. Land softly and go straight into the next rep.
Dumbbell squat
Stand with your feet hip-width apart, resting dumbbells on your shoulders with your elbows pointing forwards. Keep your chest up and back flat as you push your hips back and bend your knees to lower until your thighs are parallel to the floor. Push through your heels to rise.
Dumbbell reverse lunge
Stand tall, resting dumbbells on your shoulders. Step back with your left foot and bend your knees to lower until your front thigh is parallel to the floor and your back knee is hovering just above the floor. Push through your front heel to return to standing. Alternate legs each rep.
Jump lunge
Stand in a split stance, with one foot and the opposite arm in front of your body and the other foot and arm behind. Bend your elbows to 90° and engage your core. Bend your knees to lower into a lunge, ensuring your front knee stays directly above your ankle, then drive up explosively to jump. Switch the position of your legs and arms in mid-air so what was the rear foot lands in front of you and vice versa. Alternate sides with each jump.
Glute bridge
Lie on your back with your knees bent and feet flat on the floor. Keeping your back flat, squeeze your glutes and raise your hips until your thighs and torso form a straight line. Lower under control.
