You don’t need to spend ages in the gym if you want to build stronger legs. This minimal equipment leg workout can give you a lower body burn in 30 minutes using just a pair of dumbbells and six exercises.
Picking up a set of the best adjustable dumbbells is a great option for this leg day session as you can adjust the load to suit your fitness level. However, you can also give this workout a go with a pair of kettlebells at the gym, and even a couple of cans of beans or water bottles – so long as they’re the same weight and add a little extra resistance to each exercise, they’ll do the trick.
This lower body workout is designed by the London Fitness Guy, a fitness trainer known for his accessible, time-efficient approach to staying in shape. This session is no different, comprising six moves which are each performed for three or four sets of 15 reps. We recommend taking 60 second breaks between each set to allow your leg muscles to recover slightly so you can attack the next movement.
To see the proper form for each movement, check out the London Fitness Guy’s video below.
Watch the London Fitness Guy’s six-move lower body dumbbell workout
A photo posted by on
This workout is an example of a strength training session, stimulating your muscles through resistance-based movements followed by short periods of rest. This causes small tears to appear in your muscle fibers, which your body will repair (provided you consume enough protein through sources like the best protein powders). It's through this process that you can grow and strengthen your muscles.
If you’re new to training with weights, we recommend picking a lighter set of dumbbells and performing three sets of each exercise in this workout. However, if you want to test yourself, try four sets of each movement with a heavier load – just make sure it’s not so heavy that you compromise on form.
This workout can be added into any exercise schedule, whether you prefer to train at home or at the gym. We prescribe giving your legs at least one day to recover afterwards though, allowing them to adapt so you can hit your next session even stronger. In the meantime, try this upper body workout or give your muscles some well-deserved TLC with these anti-ageing yoga moves.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.
Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.
You don’t need weights to build strength—try this coach’s seven-move bodyweight workout instead
Workout Strengthen your muscles, bones, joints and muscles while boosting your metabolism with this strength training workout
By Harry Bullmore Published
Strengthen your arms and shoulders in minutes with this three-move kettlebell workout that's perfect for beginners
Lower body Train your upper body with this three-move kettlebell workout
By Lou Mudge Published