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The 20-minute workout: Five intense lower-body moves

Man doing a lower body workout

Want to blast your legs and glutes – but don’t fancy spending hours in the gym? This workout is for you.

Keeping it snappy and efficient, but intense enough for you to really feel the burn, this workout targets the muscles in your legs and bum – toning, building strength and developing endurance.

Designed by personal trainer and owner of Breathe Fitness, Anthony Mayatt, he says this workout is perfect to go alongside another targeted routine, maybe a workout the focuses on your core.

But, if you’ve only got 20 minutes to work with, doing this on its own is a great burst of fitness to really challenge your lower body.

High intensity lower body workout

‘This workout consists of only five exercises performed back-to-back without rest,’ says Anthony. ‘And I warn you that it is intense.’

Beginners: 30 seconds of each exercise
Intermediate
: 45 seconds pf each exercise
Advanced
: 60 seconds of each exercise

‘One round will take 2.5-5 minutes depending on your level, and your aim is to complete 2-3 rounds with a small rest between’ he adds.

‘No equipment is needed except a timer, your favourite workout tunes and a lot of willpower.’

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Exercise 1: Squats

A nice easy start.

Stand with your feet roughly hip-width apart and drop your hips back and down as if sitting in a chair.

Squeeze your glutes and push back to the starting position using your heels.

Exercise 2: Jumping squats

Intensity instantly rises.

Without any rest, move straight into the same exercise but add a continuous jump.

Exercise 3: Lunges

Once again move straight into this after the jumping squats.

Stand upright with feet together, take a big step forwards with one leg then drop the back knee towards the ground.

Return to the start and swap legs.

Exercise 4: Jumping lunges

Once in the lunge position, jump and swap legs and then complete a lunge.

Continue this for the set time.

Exercise 5: Squat hold

This is the last exercise and your legs will be on fire by now.

Drop into a squat and hold it for time.

Then fall to the floor, feel the burn and prepare to do it again.

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