In today’s lower-body workout (with no equipment!), part of our 4-Week At-Home Workout Challenge, you’ll continue to kick up the intensity of your cardio. You’ll be working between 30 to 50 seconds at a time, depending on which level of intensity you have chosen. While that may not seem like an incredibly long time, if you are really pushing your effort level, you are going to get winded—and that’s a good thing.
Cardio benefits won’t be your only reward at the end of this circuit either. Your lower body, which houses some of your most powerful muscles, also plays a starring role in this workout through squat jacks and curtsy lunges, working to enhance your glutes, quads, hamstrings, inner and outer thighs, and even your calves.
The lower-body cardio workout below is for Day 5. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.
Workout Directions:
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times. After your last circuit, try the Bonus Move for 60 seconds.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
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Katie Thompson1 Squat Jack
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Stand with your feet together. Clasp your hands together in front of your chest.
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Jump your feet out so that they’re slightly wider than shoulder-width apart. Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
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Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top, for one rep.
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Katie Thompson2 Curtsy Lunge to Kick (each side)
Note: Do this move starting with your right leg for your selected time interval, then switch and repeat your left leg.
Curtsy lunge to kick (right side)
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Stand with your feet hip-width apart and your core engaged.
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Step your right foot diagonally behind your left leg and bend both of your knees to drop into a curtsy lunge.
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Push through your left heel to stand, and sweep your right leg out to the right side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg.
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Lower your right foot and bring it behind your left leg, as you immediately drop into your next rep.
Curtsy lunge to kick (left side)
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Stand with your feet hip-width apart and your core engaged.
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Step your left foot diagonally behind your right leg and bend both of your knees to drop into a curtsy lunge.
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Push through your right heel to stand, and sweep your left leg out to the left side in a small kick, pointing your right foot and balancing for just a moment as you fully extend your leg.
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Lower your left foot and bring it behind your right leg, as you immediately drop into your next rep.
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Katie Thompson3 Inchworm
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Stand tall with your feet hip-width apart and arms at your sides.
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Bend at your waist and place your hands on the floor. Walk your hands forward to come into a high plank with your hands flat and wrists stacked under your shoulders, and your core, quads, and butt engaged.
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Pause for a second. Walk your hands back to your feet and stand to return to start. That’s one rep.
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Katie Thompson4 Bonus Move: Squat Jack
After your last circuit, try this bonus move for 60 seconds.
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Stand with your feet together. Clasp your hands together in front of your chest.
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Jump your feet out so that they’re slightly wider than shoulder-width apart. Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
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Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top, for one rep.
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