It doesn’t matter how busy you are, skipping leg day is a big no, no, especially if you’re trying to build a stronger, functional body. The good news is you don’t need to spend hours squatting or lunging for an effective workout. This session won’t just hit every major muscle in your lower body, but you’ll have it done and dusted in 30 minutes and all you need is two dumbbells. We can promise it will save you time, but we can’t promise it won’t leave you feeling pretty tender afterwards.
Not only can dumbbells deliver a crushing leg workout, the BMC Sports Science, Medicine and Rehabilitation Journal says that free-weight exercises are “more “functional” than machine-based exercises with a better transfer to improvements in daily physical function”. This is because dumbbell exercises use movement patterns that we perform in everyday life, such as pressing, lunging and squatting. The stronger we become in these patterns the more efficiently our bodies can function and we reduce our risk of injury.
For this workout, perform three sets of each exercise stated below, followed by a 30–90 second rest between each set. If you have a little more time on your hands you could even try and squeeze in an extra fourth or fifth round. However, if 30 minutes is all you’ve got, stick to your three rounds and opt for shorter rest periods. If the dumbbells you need aren’t available, reach for a pair of kettlebells instead. Here’s your workout:
- Walking lunges – 16 reps
- Lateral lunges – 8 reps per side
- Single leg sit to stand – 8 reps per side
- Front rack squats – 8 reps
If you’re planning on crushing two lower body sessions for the week, then here’s another four-move workout (this time you only need one dumbbell/kettlebell) that you’ll be able to blast through in just 25 minutes. Don’t forget about your upper body though! This five-move workout will help sculpt the muscles in your arms, shoulders and back.
-
Pass the gym – build strength all over and boost your metabolism with this 20 minute dumbbell workoutGet strong, build muscle and burn fat with just a pair of dumbbells
-
Forget burpees – this 20-minute workout boosts your metabolism with no jumpingGet your heart pumping with this no-jump workout
-
Two dumbbells, 30 minutes, and six exercises to build muscle all over and a stronger coreA simple home workout to add muscle all over and boost strength
-
Tired of crunches? A fitness trainer recommends these five standing exercises for better core strength and stabilityThey're also great for improving posture too
-
One kettlebell, 10 minutes and these five exercises to build a strong core and improve postureA strong core is the gateway to better movement, fewer injuries and bigger lifts
-
Build functional strength in 30 minutes with two dumbbells and these four exercisesBend, lift and carry items easier (and look good while doing it)
-
You don’t need to run – this full-body dumbbell workout burns fat, builds muscle and boosts your cardio healthThe many benefits of lifting weights
-
Sculpt your abs and strengthen your core with this six-minute Pilates workoutIt’s a bodyweight burner that will leave your midsection on fire
