Fitness Friday – 12 Minutes to Toned and Shapely Legs


With warmer weather just around the corner now’s the time to get those gorgeous legs of yours ready for fun skirts and dresses.  Today’s BURST base workout is simple and effective and focuses on toning and sculpting your legs and buttocks.

Do this workout 2 to 3 times a week, mixed in with other activities you enjoy for shapely sexy legs.


Pulsing Squats (Quads and Glutes)

Stand with feet shoulder width apart, core engaged. Gently place hands behind your head, elbows out (you don’t want to be tugging in any way), or extend arms in front of you as you get into your squat. Keeping your chest high and back straight, sit back as though you were sitting in a chair, aiming your butt behind you.  Keep your weight on your heels and sit back as low as you can without compromising form. This is your starting position and your “high” point. Pulse down and back up for the duration of the set keeping weight on your heels. Push through heels to return to standing.

Reverse Lunge with Kick – Right + Left (Quads, Glutes, Hamstring and core)

Stand with feet shoulders width apart, core engaged, hands on your hips or at your side.
Take your right leg and take a giant step backwards landing into a wide lunge, keeping knee aligned with ankle. Squeeze glutes as you push back to standing and use core as you extend your right leg into a kick. Step back into lunge and repeat for duration of set.
Switch legs.

* If the kick is too advanced and you find yourself losing your balance, keep your need bent as you bring your leg in front of you.

Sumo Squats (inner thigh)

Stand with feet a little wider than shoulder width apart, toes angled out slightly, core engaged. Keeping your chest up and back straight, sit back as though you were sitting in a chair, aiming your butt behind you. As you do so, place the palm of your hand gently on the inside of your leg and push out.  Push through heels squeezing your inner thigh to return to standing. Repeat for the duration of the set.

Bent Knee Leg Lift – Right + Left (Glutes)

This is one of the best butt exercises out there and if you are pressed for time and can only squeeze in a few minutes, choose this one exercise.
Start on all fours, head neutral, core engaged. Bend your right leg to a 90 degree angle, thigh parallel to the floor, squeezing glutes, hamstring and quad. Maintain the squeeze as you lift the leg 1 to 2 inches higher. This is more like a pulse than a leg swing. Keep puling for the duration of the set. Return to starting position and repeat with the other leg.

Make sure to keep hips square to the floor.  Imagine a string pulling from your butt to the ceiling and lift from the buttocks

You only need 12 minutes to complete 2 sets of this workout so no excuses!  Carve out a little quiet time, grab a girlfriend if you wish, crank up some motivating tunes and get moving!  You’ll thank me later 🙂

Linking up with “Five Things Friday” at Jill Conyers



  1. Looks like a great leg workout! Pulsing squats DESTROY my legs!

  2. I’m hurting just looking at these, but I need to get on board with them. The squats (both kinds) are horrendous, but work well!

    • Haha Liz, squats are the worst and the best aren’t they. The key to enjoying squats a little more is to make sure you sit back and squeeze your glutes as you push up to take away any pressure from your knees. Pain in the knees is the most common reasons people don’t like squats and rightfully so.

  3. Great workout! I am desperately trying to get back into shape… and this is the kind of thing I need to get jump-started! Love squats, but I am never good at doing them on my own. I appreciate work groupings like this.

  4. Ooh, I could use this…I HATE my legs, it’s my least favorite body part.

  5. I love squats! My bff and I walk 3 times a week and after we’re done walking we do squats. I’ve read that squats are one of the best workouts you can do for your lower body.

    • That sounds awesome Donna! Squats are an awesome workout, especially for strengthening your glutes and getting that nice definition. It’s an important exercise for runners who tend to have very developed quads and need to balance out their muscles a bit to keep the knee stable and prevent injury.

  6. i need to do this right now, I’m working on toning everything.

  7. I love Sumo squats! I need some different exercises to change up my morning routines.

    • Change is one of the things that keeps us committed Kait! I love discovering new routines or mixing up some of my favorite ones. Those Sumo squats are such a great way to work that upper inner thigh aren’t they 🙂

  8. I had a baby last year so I’m still trying to get back in the form. I lost all of my pregnancy weight but I can see how my body has changed due to two pregnancies. I’ll try to do this exercises, they look great. Thank you!

    • You are most welcome Matea and congratulations on your little one. Those first years go so fast! Enjoy every precious minute 🙂 Our bodies change with each baby but I think we just keep getting more and more beautiful!

  9. I’m all about getting my body ready for the summer! I;ll add these to my mornings.

  10. Lori Pouncey says:

    Awesome thanks for the tips and sharing. Perfect for days that I do not have a lot of time. ☺

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