Squeezing a complete, well-rounded leg workout into just 30 minutes can be a challenge, we admit — even more so if you tend to give added attention to that all-important booty during your typical session.
The trick to optimizing your efficiency without compromising your results? Choosing exercises that do triple duty by engaging the quadriceps, hamstrings and glutes all in one, such as squats, Bulgarian split squats and lunges.
The 30-Minute Leg-Blasting Workout
“This is a killer, quickie leg workout that seriously burns during the session and gives some delayed onset muscle soreness in the days afterward,” says Michelle Basta Speers, NSCA-CPT, an endurance athlete and personal trainer based in Wrightwood, California. “It may just hit harder than any hourlong leg workout you’ve ever done.”
It begins innocently enough, with a warm-up pace on the treadmill, stair climber or with a jump rope for five minutes. From there, the intensity cranks up with four supersets, pairing heavy weighted exercises with explosive-style bodyweight movements.
“You’ll alternate between the two exercises, not counting reps but instead counting time, doing each for 45 seconds,” Speers explains. “Rest just 30 seconds between supersets, and do each pairing for two to three rounds total.”
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