You don’t have to spend hours at the gym to get a great workout. You can do leg and butt exercise workout right in your own home, without any equipment, and burn calories quickly and efficiently. It means 10-minute leg and butt workout focuses on three of the best exercises for shaping your legs, thighs, glutes, and calves — the chair squat, the chair bridge, and lunges with ankle weights. These three exercises are easy to do at home, so you don’t need any lame excuses not to do them!
Start with 10-20 minutes of light aerobic exercise. This will warm up your muscles and help them work harder during your training workout. You can do any aerobic activity you like for your warm-up, but walking on a treadmill or using an elliptical machine are good choices because they allow you to keep track of your heart rate, so that you can perform at a moderate intensity level. If you prefer not to use a treadmill or elliptical machine for your warm-up, go for a brisk walk instead!
Plie Squat Lunge
Stand with your feet shoulder-width apart, toes pointing straight ahead. Keeping your chest up and back straight, bend forward to a 45-degree angle. Touch one hand to the ground in front of you (alternatively, hold a light dumbbell in that hand). Return to standing position and lunge to your other side; repeat 8–12 times on each side. Rest 30 seconds between sets. Do 3 sets total.
Hamstring Curl With Band
Lie on your back with your legs straight, a resistance band wrapped around both heels and holding a handle in each hand. Contracting your hamstrings, lift both feet up toward your buttocks and return to starting position. Perform 30-60 reps.
Standing Calf Raises
Stand up straight with a dumbbell in each hand and rest your hands on your hips. Keeping your back straight, rise up onto your toes as high as you can (A). Without letting your heels touch, lower back down slowly (B). Do 10 to 15 repetitions, three times a week. For more intensity, do single-leg raises with 5 to 8 repetitions on each leg. Want to make it even harder? Use a weighted barbell instead of dumbbells.
Tricep Dips on Chair or Bench
This one’s easy and can be done almost anywhere. You don’t need any equipment to do it. Stand on a chair or bench and hold on to something sturdy with your hands, arms straight out in front of you. Slowly bend your knees and lower yourself down as close to sitting on your feet as possible, then push back up again. Repeat 10 times, once a day for two weeks for best results.
Weighted Hip Thrusts (Barbell Overhead)
Squeeze your glutes and core to lift your hips up as high as you can, driving through your heels. Hold for a 1-2 second count, then slowly lower back down. Perform 5 sets of 15 reps (for beginners) or 5 sets of 25 reps (for experts). For an added challenge, hold a weighted barbell overhead on top of your shoulders during hip thrusts.
Weighted Hip Thrusts with Single Leg Lift
Start lying on your back with a dumbbell across your hips, right knee bent and foot flat on floor. Lift left leg up and lower it down. That’s one rep. Do two sets of 12 to 15 reps for each leg with 1-minute rest in between sets.