Lower body workouts already burn a ton of calories any way you do them. This workout puts that calorie burn into overdrive. A mixture of different rep schemes, higher volume, and shorter rests keep your heart rate elevated throughout the entire fat burning workout.
Each circuit is repeated three times. Rest periods should be kept short (30-45 seconds) between each individual circuit. Between new circuits allow a little extra time 1-2 minutes), which should be used setting up the new circuit.
I highly recommend foam rolling any shortened or tightened muscles before every workout. Because this is primarily a high volume workout, a strenuous dynamic workout isn’t necessary. I recommend a few sets of your favorite bodyweight moves to increase your range of motion. Try for a rep range of 8-10 to get blood flowing. I will go into specific warm ups and cool downs in another post.
Leg press [3×20, 15, 10]
The first circuit of this workout utilities a descending pyramid rep scheme for the first two movements. For each set you will increase the weight and decrease the reps performed. I like using this rep scheme in the first circuit because the higher, lighter reps in the beginning further warm the body up. If you keep your feet at the top of the plate, wide stance, toes out, you will get more glute activation.
Dumbbell Sumo Squat [3×20, 15, 10]
Following up with another descending pyramid set to really get the heart pounding up front. Dumbbells and kettlebells can be interchanged for this exercise.
Kettlebell swing [3×20]
Lastly, a cardio accelerator movement to round out all three exercises. Focus on engaging hamstrings, glutes and core. Avoid arching your back to avoid putting much pressure on your lower back.
You may need to manipulate this one a bit depending on your available equipment.
Cable Hip Thrust [3×15]
The Cable Glute Hip Thrust is one of my favorites (it’s basically a Romanian deadlift using the rope attachment, see the link below). However, it can easily be replaced with a Smith Machine or Barbell Glute Bridge.
Lateral Step Ups [3×10 per leg]
Adjust the height of the box or bench for increased resistance. Raise your knee at the top of the step. Focus on keeping your back upright, rather than bending over to get momentum. Because the focus of this workout is to keep your heart rate elevated, I like to perform this move as quickly as possible. Squat a little at the bottom of the movement and explode upward using your glute.
Weighted Donkey Kick [3×12 per leg]
Weighted donkey kicks are amazing to isolate the glutes. If you are a beginner to glute training, do them unweighted. If you want to add resistance, I like using the smith machine or resistance bands.
Now it’s time for the burnout! Two more supersets to go, all endurance reps.
Lying Leg Curl [3×15]
I love doing high reps on the lying leg press, it’s torture, but it’s effective! Keep your hips glued to the pad and squeeze your glutes as you contract. Your calves will want to take over on this one, and those two mental cues will keep your hamstrings and glutes the primary movers here.
Reverse Lunge [3×15 per leg]
If you are a beginner, do these unweighted. For more advanced lifters, you can use dumbbells or barbells. If you’re really looking for a challenge do these standing on a small platform to add a deficit.
We’re in the home stretch, and just trying to complete the burn out.
Abductor machine [3×20]
You will want to choose a light weight for this one, because your legs should be toast and this is intended to be performed without stopping.
Banded Squats [3×20]
All you will need is the band at this point to complete this sweat-covered workout. I like using a hip circle more than the rubber bands because it stays put and is easier to get on and off.
Save your static stretching for after your workout. Static stretching will increase your range of motion and alleviate tightened muscles. Also it just feels great.
Get to the Gym!
You have all the specifics and an amazing workout, now get to the gym and do it! Tag me on IG or twitter if you share it or give it a try! Download the PDF to have it handy on your phone here > Fat Burning Lower Body Workout
If you are looking for more free workouts look here.