Intermediate Legs Lose Fat Workout — No Equipment

Intermediate, no-equipment leg workout for fat loss. Focuses on compound and isolation movements. Get stronger legs today!

Level: intermediate · Muscle group: legs · Equipment: none · Duration: 35 min

Exercise Breakdown (9 exercises)

  1. 1. Bodyweight Squat
    3 sets · 12 reps · 60s rest
  2. 2. Walking Lunges (per leg)
    3 sets · 10 reps · 60s rest
  3. 3. Glute Bridge
    3 sets · 15 reps · 45s rest
  4. 4. Single Leg Calf Raises (per leg)
    3 sets · 15 reps · 45s rest
  5. 5. Pistol Squat Progression (assisted with wall/chair)
    3 sets · 8 reps · 60s rest
  6. 6. Plank
    3 sets · 45s reps · 30s rest
  7. 7. Quadruped Hip Extensions (per leg)
    3 sets · 12 reps · 45s rest
  8. 8. Static Quad Stretch (per leg)
    2 sets · 30s reps · 30s rest
  9. 9. Hamstring Stretch (per leg)
    2 sets · 30s reps · 30s rest

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