When it comes to leg exercises, you don't have to get too fancy with weights and reps. Remember the saying, "When all else fails, just squat!" Whether you use weights or not, Squats work the legs best.
You don't need a gym or a personal trainer for this simple routine called Tabata intervals. It's designed for Squats, but you can also adapt it for Push-Ups, Pull-Ups, and Kettlebell Swings.
Tabata intervals are effective and efficient. They consist of eight rounds of 20 seconds of work (squatting, in this case) followed by 10 seconds of rest, for a total of four minutes. Four minutes is the optimal time for intense, targeted work without losing performance output. It's short enough to stay engaged but long enough to be successful.
You can change the setup as you go. For a high-impact workout of leg exercises with weights, load a barbell and complete eight sets of five repetitions within the time slot.
On low-impact days, go for speed and perform body-weight squats. Try to do 8 sets of 15 repetitions. This will make your lungs work vigorously.
Leg Exercises with Weights: Tabata Intervals
- For a metabolic aspect, grab a lighter kettlebell or barbell and knock out a minimum of 12 Squats per set.
- For a strength aspect, load the bar or grab a big kettlebell for 5 to 10 reps.
- Stay consistent through the rounds.
- Record your total reps and challenge yourself to be better on your next attempt.
- Weighted Squats using Tabata intervals
- 8 rounds (20 seconds work with 10 seconds rest)
- Weighted Split Squats using Tabata intervals
- 8 rounds (20 seconds work with 10 seconds rest), alternating legs each round
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