10-Minute Leg Workout: Strengthen and Tone

Warm-up (1 minute)

• Jogging in place: Run on the spot, lifting your knees towards your chest.

• High knees: Alternate bringing your knees up towards your chest as quickly as possible.

Workout (8 minutes)

Perform each exercise for 45 seconds, resting for 15 seconds between exercises.

• Bodyweight squats:

  • Stand with feet shoulder-width apart, toes slightly turned out.

  • Lower your body as if sitting back into a chair, keeping your back straight and knees aligned with your toes.

  • Push through your heels to return to standing position.

• Lunges:

  • Stand with feet shoulder-width apart.

  • Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.

  • Push off your front foot to return to starting position and repeat on the other leg.

• Calf raises:

  • Stand with feet shoulder-width apart, holding onto a wall or chair for balance if needed.

  • Rise up onto the balls of your feet, then lower back down.

• Glute bridge:

  • Lie on your back with knees bent and feet flat on the floor, hip-width apart.

  • Lift your hips off the ground, forming a straight line from shoulders to knees.

  • Lower your hips back down without touching the ground.

• Fire hydrants:

  • Get on your hands and knees, with your hands directly under your shoulders and knees under your hips.

  • Lift one leg out to the side, keeping your knee bent at a 90-degree angle.

  • Lower your leg back down and repeat on the other side.

• High knees:

  • Stand in place and bring your knees up towards your chest as quickly as possible.

Cool-down (1 minute)

• Static lunge: Step forward into a lunge position. Hold for 30 seconds on each leg.

• Calf stretch: Lean against a wall with one leg forward and knee bent, and the other leg extended behind you.

Remember: Listen to your body and modify the workout as needed. For added challenge, try holding weights or increasing the number of repetitions.