Lower body weight-loss workout

Standard

Warm-up

Use a smooth, comfortable range to prepare the legs without fatigue. Stop short of any painful depth and keep the knees tracking over the feet. Read more

Use a smooth, comfortable range to prepare the legs without fatigue. Stop short of any painful depth and keep the knees tracking over the feet.

12 - 15 Repetitions

Walking lunge View exercise

Use controlled steps and keep this as a light warm-up. Shorten the stride if balance starts limiting the movement.

8 - 10 Repetitions

Glute Bridge View exercise

Use bodyweight only here and focus on glute contraction without lumbar hyperextension so the warm-up stays easy before the main work. Read more

Use bodyweight only here and focus on glute contraction without lumbar hyperextension so the warm-up stays easy before the main work.

12 - 15 Repetitions

Standard

Main

Goblet Squat with Dumbbell View exercise

Use a load that leaves about 2 reps in reserve so you can keep total session work high without form breakdown. Keep the torso controlled and reduce depth if pelvic position deteriorates. Read more

Use a load that leaves about 2 reps in reserve so you can keep total session work high without form breakdown. Keep the torso controlled and reduce depth if pelvic position deteriorates.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Dumbbell Romanian Deadlift View exercise

Keep the dumbbells close and stop the descent when hamstring tension is high but the spine remains neutral. Do not trade position for extra range as fatigue increases. Read more

Keep the dumbbells close and stop the descent when hamstring tension is high but the spine remains neutral. Do not trade position for extra range as fatigue increases.

Set 1: 8 - 12 Repetitions Rest time : 1 minute

Set 2: 8 - 12 Repetitions Rest time : 1 minute

Set 3: 8 - 12 Repetitions Rest time : 1 minute

Set 4: 8 - 12 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Reverse Lunge View exercise

Perform the target reps per leg. Use a light hand support if balance limits leg output before the legs.

Set 1: 8 - 12 Repetitions

Set 2: 8 - 12 Repetitions

Set 3: 8 - 12 Repetitions

Chain without rest

Dumbbell Standing Calf Raise View exercise

Pause briefly at the top and lower under control. Hold a stable support with the free hand if balance interferes with calf loading. Read more

Pause briefly at the top and lower under control. Hold a stable support with the free hand if balance interferes with calf loading.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Dumbbell Glute Bridge View exercise

Place the dumbbell securely across the hips and finish with the glutes rather than the lower back. Use padding if direct pressure on the pelvis is uncomfortable. Read more

Place the dumbbell securely across the hips and finish with the glutes rather than the lower back. Use padding if direct pressure on the pelvis is uncomfortable.

Set 1: 10 - 15 Repetitions

Set 2: 10 - 15 Repetitions

Set 3: 10 - 15 Repetitions

Chain without rest

Dead Bug View exercise

Perform the target reps per side while keeping the pelvis stable. Reduce leg range if the lower back lifts from the floor; extend the lever only when control is easy. Read more

Perform the target reps per side while keeping the pelvis stable. Reduce leg range if the lower back lifts from the floor; extend the lever only when control is easy.

Set 1: 8 - 12 Repetitions Rest time : 45 seconds

Set 2: 8 - 12 Repetitions Rest time : 45 seconds

Set 3: 8 - 12 Repetitions Rest time : 45 seconds

Circuit 3 rounds

Main

Do each exercise one after another. When you finish the list, rest then start again.

Dumbbell Farmer Carry View exercise

Walk at a brisk controlled pace to increase energy expenditure without losing posture. If space is limited, march in place while holding the dumbbells. Kettlebells are a direct substitute. Read more

Walk at a brisk controlled pace to increase energy expenditure without losing posture. If space is limited, march in place while holding the dumbbells. Kettlebells are a direct substitute.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Mountain Climber View exercise

Use a pace that keeps the trunk stable for the full interval. Place the hands on a stable chair for an easier option; increase cadence only when position stays controlled. Read more

Use a pace that keeps the trunk stable for the full interval. Place the hands on a stable chair for an easier option; increase cadence only when position stays controlled.

Round 1: 30 seconds - 45 seconds

Round 2: 30 seconds - 45 seconds

Round 3: 30 seconds - 45 seconds

Chain without rest

Squat without equipment View exercise

Use continuous controlled reps to keep the finisher active without turning it into maximal effort. Reduce depth if technique deteriorates; hold one dumbbell at the chest only if bodyweight becomes too easy. Read more

Use continuous controlled reps to keep the finisher active without turning it into maximal effort. Reduce depth if technique deteriorates; hold one dumbbell at the chest only if bodyweight becomes too easy.

Round 1: 30 seconds - 45 seconds Rest time : 1 minute

Round 2: 30 seconds - 45 seconds Rest time : 1 minute

Round 3: 30 seconds - 45 seconds Rest time : 1 minute

1 minute rest between each round

Repeat 3 times

1 minute rest

Standard

Cool-down