If you're pressed for time but still want a killer leg workout, this 15-minute circuit is perfect for you! Designed to strengthen and tone your legs while keeping things efficient, this routine will have you sweating and feeling accomplished in no time.
What You’ll Need:
- A pair of dumbbells (optional for extra resistance)
- A sturdy box or bench
- Access to a sled or alternative weighted push setup (or modify as needed)
The Workout
This circuit combines compound movements with functional training for a full lower-body burn. Complete all exercises back-to-back, then rest for 2–3 minutes before repeating. Aim for 3 rounds, or go for as many rounds as possible (AMRAP) while maintaining good form.
1. Romanian Deadlifts (8–12 reps)
Target your hamstrings and glutes with this classic move.
Tip: Keep your back straight and push your hips back as you lower the weights.
2. Hip Thrusts (10–15 reps)
Build powerful glutes with this staple.
Tip: Ensure you’re squeezing your glutes at the top for maximum engagement.
3. Reverse Lunges (10–12 reps per leg)
Challenge your balance and hit your quads, glutes, and hamstrings.
Tip: Step back with control and keep your front knee aligned over your ankle.
4. Sled Push (10–20 meters)
Feel the burn in your quads, hamstrings, and core with this explosive movement.
Tip: If you don’t have a sled, modify by doing walking lunges or loaded carries.
5. Box Squats (6–10 reps)
Work on your squat depth and power.
Tip: Sit back onto the box with control, then drive up through your heels.
How to Structure Your Workout
- Rest Time: 2–3 minutes between rounds
- Goal: Complete 3 rounds or do as many rounds as possible (AMRAP) within the 15-minute timeframe while maintaining proper form.
Why This Circuit Works
This workout combines strength, power, and endurance to maximize your results in minimal time. Whether you're an experienced lifter or just getting started, it’s easy to scale by adjusting reps, weights, or rest intervals.
Give this circuit a try, and let me know how it goes! What’s your favorite quick workout when you're short on time? Share in the comments below!
With Love,
Eliza Rose ♡
