New research shows that our bodies may benefit more from short, intense workouts rather than long, drawn-out ones. This might mean running at a fast speed for 15 to 20 minutes, or doing a short but very intense workout that targets one muscle group.
Thus, we present to you four intense leg-toning moves to work into your leg routine as you choose for an excellent 20-minute workout:
Squat and side lift
This move engages the glutes, quads, outer thighs and hamstrings. You'll need weights to do it.
Stand with your feet together, holding small hand weights. Step to the side with your right foot so feet are shoulder-width apart. Bend your knees and squat for a count of two. Straighten your legs and lift your right leg to the side for a count of two, making sure to tuck your abs in. Then lower your right leg again and bend into a squat. Repeat on the left side and do a set of 10. Remember – the heavier the weights, the better the workout!
Multi-directional lunge
This exercise engages the hamstrings, glutes, quads and inner thighs.
Stand with your feet together and arms overhead with palms facing forward. With your right foot, take a wide step to the corner of the room – a 45-degree angle – bend your right knee, and reach your arms and body over your right thigh, making sure to keep your back straight. Touch the floor with your fingertips if possible before pushing off the right foot and returning to standing. Do this move 15 times in a row on the right leg before switching to the left.
Scissor jump switch
This powerful move works the fast-twitch muscle fibers to trim the thighs.
Stand with your right foot forward and left leg behind you, lowered into a slight lunge. Reach your left arm toward your right foot, and extend your right arm straight behind you for balance. Push off the floor with your feet and jump straight up. Scissor your legs in the air to land switching positions, with your left leg forward, right back, and right arm reaching across to your left foot. Do 20 of these intense jumps, making sure to focus on balance and keep your knees behind your toes in lunge position to avoid injury.
Hip extension and cross
This exercise tones the back of your thighs and your glutes through targeted isolation of muscles, as well as the abs.
Kneel on the mat and place your elbows on the floor, directly below your shoulders, with your hands clasped in a praying position in front of you. Extend your left leg up and behind, pointing your toes. Then, bend your left knee and pull your leg in, tapping the back of your right knee with your left knee. Slowly extend your left leg back again. Repeat this move 15 times before switching legs, making sure to focus on keeping your abs tucked in. Do two sets to really feel it!
