No Equipment Necessary: You Can Do These Leg Exercises Anywhere, Anytime In Under 12 Minutes

Jan 10, 2019 by apost team

Many people are under the impression that they need to visit a gym to get their workouts in. However, this isn't necessarily true. Anyone that is pressed for time can spend just 10 minutes a day to work their way to their dream body.

Leg workouts are important to help build stability and to reduce your risk of injury. By increasing your stability, you'll be able to enjoy better balance as you transform into a more capable athlete.

When working out your legs, you'll find that your calories are melted off. As you continue your workouts, you'll soon start to experience weight loss. Other benefits include back pain relief and increased flexibility.

These workouts, while simple enough, should be performed on a consistent basis to guarantee the best results.

The following leg exercises can all be completed within 12 minutes, without the need of a gym, machines, or weights:

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1. Duration: 60 seconds
2. Lean on the front leg.
3. As you come back down, bring the knee toward the ground.
4. Balance your body's weight as you come down.
5. Keep squeezing your bottom.

1. 30 seconds.
2. Get into the lunge position.
3. Begin bouncing up and down.
4. Keep your body low.
5. Keep the torso straight.

1. 60 seconds
2. Perform the same steps.

1. 30 seconds
2. Perform the same steps.

1. One minute
2. Spread your feet apart.
3. Go into a deep squat.
4. Do two pulses.
5. Repeat the squat.

1. 30 seconds
2. Get into a low squat position.
3. Hold the position for 30 seconds.

1. 60 Seconds
2. Perform a quarter squat.
3. Rotate your shoulder while keeping your legs and hips as static as possible.
4. Work your obliques while in this position.
5. Increase your speed while performing this exercise.

1. 60 seconds
2. Start by jumping.
3. Twist your body by moving your shoulders and hips in opposite directions as you jump.
4. Keep your arms raised and your hands together.

1. 30 seconds (for each side)
2. Begin the exercise on your knee and elbow.
3. Move the hips up and down.

1. 60 seconds
2. Repeat the same steps.

1. 60 seconds
2. Get into the "up" part of a sit up position; you will be sitting on the tailbone.
3. Begin to rotate the shoulders as far as possible.
4. Keep your arms to the front of you. Don't use them for help balancing.
5. Bring your chest to face the ceiling.

1. 60 seconds
2. Repeat the same steps.

1. 30 seconds (for each side)
2. Sit on your butt. Make sure to keep your back six inches off of the floor.
3. Lift one leg. Then, use your other arm to touch your foot.
4. Use the opposite arm to help stabilize you.

1. 60 seconds
2. Repeat the same steps.

1. 30 seconds
2. Both feet should be pointing out and far apart.
3. Get into a squatting position.
4. Squeeze your glutes as you stand up.

1. 30 seconds
2. Get into a squat.
3. Get onto your tiptoes as you squeeze your glutes.

1. 30 seconds (for each leg)
2. Lunge to each side
3. Lower yourself as much as possible.

1. 30 Seconds (for each leg)
2. Standing on one leg, bring the other left to your side, lifting it off of the ground.
3. Place your hands on your hips.
4. Slowly raise your body, then lower yourself.

1. 30 seconds
2. Lay your back flat against the floor, contracting your abs as your legs form the shape of a triangle.
3. Lift your pelvis towards the ceiling, then back down.

1. 30 seconds
2. Get onto your tiptoes.
3. Keep the pelvis up.
4. Keep your body straight.

1. 30 seconds
2. Perform this bridge as you did with the previous position.
3. Move your knees from side to side.

1. 20 seconds
2. Stand up straight.
3. Balance on your feet, then roll your feet onto the balls.
4. Go back down.

1. 30 seconds (for each leg)
2. Stand on your leg, sticking the opposite leg out and forward.
3. Keep your chest straight with your hands in front.
4. Lower your body on your leg, like you would in a squat.

1. 30 seconds
2. Get into a squatting position, keeping your legs wide.
3. Lower yourself as much as possible in the squat.
4. Lift yourself onto the balls in your feet.

1. 15 seconds
2. Hold the squat as wide as possible while on your tiptoes.
3. 15 seconds
4. Start pulsing on your tiptoes.
5. Hold this position for five seconds.
6. Pulse again for 15 more seconds.

Being consistent with these exercises is the best way to make the most out of your at-home fitness. Keep these three leg workouts in mind as you build your body in under 12 minutes a day.

What did you think of these exercises? Do you have your own exercises for your legs? Leave your thoughts in a comment below.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!