Workout Details

  • Duration: 8 Minutes
  • Calorie Burn: 32-96
  • Difficulty: 3/5
  • Equipment: Dumbbell, Physio-Ball
  • Training Type: Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Quick Lower Body Workout For Strength - Dumbbell Leg Workout

Often times when people (guys especially) run out of time to do a workout routine or just start losing motivation to go into the gym the first workout to get dropped is their leg routine. I can’t say that I blame them as I have always found that my personal leg workouts tend to take more time and leave me feeling much more tired than a full upper body routine. With that said, I still do my best to never intentionally skip a workout and if I do make sure I start back in with the one I missed the next time I work out. For me the motivation to always keep my upper body and lower body workouts even springs from never wanting to look like one of those people who always skips their leg days but faithfully pushes though their upper body routines, giving them the gorilla on top and chicken on bottom look.

To give you less of an excuse to avoid your leg workout (and a decreased chance of chicken legs) we have built this Quick Lower Body Workout For Strength to target the major muscles in the legs while still keeping the routine relatively equipment free so it can be done in the gym or at home. This routine is intended to be done only once through so it can easily be used as a single workout or as part of a two-a-day routine to push through a plateau or build strength and size fast.

In this routine we do each exercise for ten repetitions only once before moving on to the next exercise. With any strength style workout it is always a good idea to give yourself plenty of rest in between sets, so feel free to pause the above video in between each exercise to allow for more rest time if needed. Typically a rest period anywhere from 10 seconds to 4 minutes in-between exercises is appropriate for this type of routine. Also as with any strength routine you want to use a weight that you are able to control but that you find difficult to finish the last one or two repetitions with good form.

With the exception of the first exercise all of the other exercises can be done with various forms of weight. I use dumbbells in the video however you can easily use a medicine ball or Kettlebell, though a barbell or Olympic bar would be a better choice for most of these exercises if you have access to that equipment. The Calf Raises however are best done with a dumbbell.

Because this workout uses added weight it is very difficult to suggest an accurate average calorie burn as the more weight you use the more calories you will burn. Because of this you can burn anywhere from 4 calories per minute to 12 calories per minute giving you a total calorie burn of 32 to 96 calories in this 8 minute routine. Also these numbers are based off of how quickly we move from exercise to exercise in the video. If you take more time to rest it will lower your per minute calorie burn average. Keep in mind that because this is a strength training routine you will also get an “after burn” effect causing you to burn calories at an elevated rate while at rest for the next 24 to 48 hours.

Quick Lower Body Workout For Strength: (10 Repetitions Each)

Ball Hamstring Curls
Alternating Lunges

Sumo Squats
Dead Lifts

Ski Squats
Calf Raises (Left)

Deep Squats
Calf Raises (Right)

Make sure to stretch after you are finished working out in order to help your body rid itself of waste products and to help your circulation to return to normal.