Lower Body Workouts

Lower body workouts actually feel like a full body workout because of the large muscle groups that are used. Heart rate is elevated as well, proving that a lower body workout is a must for full body fitness.


One of the best ways to speed up metabolism is to incorporate circuit training routines as part of your fat burning workout plan.

Lower Body Circuit Training

You will alternate a 3 minute period of cardio with 1 minute of lower body exercise. If you need a break, take a break, but try to come back and do as much as you can.

Here is the lower body circuit training plan:

  • Warm up 6 minutes. Do the video twice.




  • Balance Lunge - 1 minute per leg. One leg is up on a chair behind you and other leg is out in front. Foot remains stationary. Perform lunges from this position.
  • Cardio of your choice - 3 minutes
  • Calf raise squats. You can use bodyweight here or use hand weights if you would like.
  • Cardio - 3 minutes
  • Wall sit
  • Cardio - 3 minutes
  • Forward side lunge - see video if needed


    • no equipment lunge weight training
    forward side lunge
    (Click on image to view this exercise...)


  • Cardio - 3 minutes
  • One leg wall sit - 45 seconds per leg
  • Cardio - 3 minutes
  • Step back lunges
  • Cardio - 3 minutes
  • 1 leg squats
  • Cardio - 3 minutes
  • Cool down - 5 minutes

These lower body circuit training exercises will definitely sculpt, tone and help you to burn fat.

Be sure to use lower body workouts 2-3 times per week as part of your fat loss workout program. The results will speak for themselves.



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