Sierra’s 30-Minute Leg Workout: A Quick and Effective Routine

Getting a good leg workout doesn’t always have to be a long, time-consuming affair. My 30-minute leg workout is a perfect example of how you can target your lower body efficiently and effectively without spending hours in the gym. This quick routine combines a warm-up on the incline treadmill with strength-building exercises like dumbbell deadlifts, Bulgarian split squats, deep squats with a dumbbell, and lunges. Let’s break down this fast and powerful leg workout.

Warm-Up (5 minutes):

To prepare your muscles for the more intense exercises ahead, begin with a 5-minute incline treadmill walk. The incline adds an extra challenge to your warm-up by engaging your lower body and getting your heart rate up. It’s essential to get your blood flowing and your muscles warmed up to prevent injury and optimize your workout.

Dumbbell Deadlifts:

1. Start with a pair of dumbbells.
2. Stand with your feet shoulder-width apart, holding the dumbbells in front of your thighs.
3. Keeping your back straight and core engaged, bend at your hips and knees to lower the dumbbells toward the ground.
4. Lower the dumbbells as far as your flexibility allows while keeping your back straight.
5. Push through your heels to stand back up, extending your hips and returning to the starting position.
6. Perform 3 sets of 12 reps, resting for 1-2 minutes between sets.

Bulgarian Split Squats:

1. Stand facing away from a bench or sturdy surface, with one foot about 2-3 feet behind you and the other foot flat on the ground.
2. Place the top of your rear foot on the bench.
3. Lower your body by bending your front knee, ensuring it doesn’t go past your toes.
4. Keep your chest upright and your core engaged as you lower yourself.
5. Push through your front heel to return to the starting position.
6. Perform 3 sets of 12 reps per leg, resting for 1-2 minutes between sets.

Deep Squats with a Dumbbell:

1. Hold a dumbbell with both hands at chest height.
2. Stand with your feet slightly wider than shoulder-width apart.
3. Lower yourself into a deep squat, ensuring your thighs are parallel to the ground.
4. Keep your chest up, back straight, and core engaged.
5. Push through your heels to stand back up.
6. Perform 3 sets of 12 reps, resting for 1-2 minutes between sets.

Lunges:

1. Hold a dumbbell in each hand, hanging at your sides.
2. Stand with your feet together.
3. Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
4. Push through your front heel to return to the starting position.
5. Repeat with the other leg.
6. Perform 3 sets of 12 reps per leg, resting for 1-2 minutes between sets.

If you have any extra time to spare at the end of the workout I always like to try and fit in 10-15 minutes on the stair master to really burn those calories and finish off leg day!