15 MIN AT HOME LEG/BUTT/THIGH WORKOUT

Everyone wants to have toned and slim legs. All of us have no time to make long and exhausting fitness routine, so we tried to make this workout short but effective. Do these exercises in less than 15 minutes.

You may think that it is not long enough to burn fat but be sure you will finish with shaking legs. Practice this workout 2-3 times a week and you will sculpt legs to kill for. Don`t waste your time! Try it right now and repeat 2 times.

1.Squats (100) 

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The squat is one of the most fundamental, functional movements we perform as human beings. Every time you get out of a chair, sit on the toilet, crouch down, you’re squatting. Often referred to as “the King of all exercises” the squat is a compound (multi-joint) exercise and an excellent choice for getting maximum output from the time you have to train. While each of you reading this may have different goals in mind, the squat can almost certainly play a role in helping you achieve them.

2. Walking Lunge  (90) 

The Walking Lunge - YouTube

Start by standing upright with your feet together. For beginners place your hand on your hips (and have smiles on your lips). For more advanced exercisers hold a dumbbell in each hand or a barbell on your shoulders. Take a long step and bend both knees and lunge towards the floor. Keep you feet pointed straight. The back leg is the one doing most of the work. Bring your feet together after the first lunge and then lunge forward with the opposite leg. Alternate your legs as you go across the floor and bring your feet together between each step. Note: It is important to keep the front knee over the heel and not over the toes. If you lunge too far forward you will put great pressure on your front knee and increase the risk of injury.

3. Mountain Climbers  (80) 


Mountain climbers is a great exercise for the endurance of the core and shoulders. This exercise helps to build an enduring core for running and all sports that require a long period steady core such as obstacle running or swimming.

4. Sumo Squats  (70) 

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1.Stand with feet wider than shoulder-width apart and your toes slightly turned out. Hold a dumbbell in your hands in front of your hips.
2.Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs. Then stand back up to starting position.

5. Calf Raises (60)

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Holding dumbbells will increase the work on your calves; start with five-pound weights and increase the amount as needed. This move challenges your balance too. If you feel wobbly as you raise your heels, put one or both hands on a wall for assistance.

6. Glute Bridge Raises  (50) 


Lie with your back on the floor and knees bent at 90 degrees. Lift the hips off the floor by pushing through the floor with your heels. The result should be a bridge from the back of your shoulders to your knees. Lower your hips and repeat.

7. Curtsy Lunge (40) 

How to Do a Curtsy Lunge | POPSUGAR Fitness

1. Stand tall with your feet hip-width apart.
2. Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg.
3. Start lowering your body, by bending your knees, until your right thigh is parallel to the floor.
4. Return to the starting position and repeat on the opposite side.

8. Bench Step-Ups (30)

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Step up onto the bench with the foot that is closest, then extend your leg to stand up on top of it. Reverse the move to return to the start. Do all reps on one side before switching.

9. Jump Squats (20)

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Begin in a lowered squat position with you feet shoulder-width apart.
Explosively jump up and land back in the squat position.

10. Burpees (10) 
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Because burpees are an intense full body exercise, they burn a ton more calories than most other exercises. Research shows that high intensity exercises such as burpees burn up to 50% more fat than moderate exercising.