Time-Pressed: 20-Minute Lower-Body Workout

Posted On Oct 10, 2014 By Tim Arndt, Resistance Training Specialist

Time-Pressed: 20 Minute Lower Body Workout Routine

In the first article, I outlined a 20-minute upper-body BowFlex® SelectTech® workout that worked all your upper-body muscles and even included a circuit training portion for cardio benefits.

We all know there is more to building our bodies than just ripped abs and giant arms, so I'd be remiss if I didn't provide a lower-body workout that you can also do in a time crunch (pun intended). You want be proportionate when you exercise, and to do that, you have got to work your legs!

So here you go!

The following lower-body workout took me just 20 minutes to complete. It works the quads, glutes, hamstrings and calves. If you have time, following this workout up with a quick core routine would be a great addition.

Exercise Sets Reps Rest
Wide Squats 3 10-12 60 sec
Reverse Lunge 3 10-12 each 60 sec
Stiff Leg Dead Lift 3 10-12 60 sec
Dumbbell Dead Lift 3 10-12 60 sec
Calf Raise 5 15 60 sec

Perform this like a normal workout. Complete all sets of each exercise before moving on to the next, taking 60 seconds of rest between each set.

Once this portion was completed, I took about a 2 minute rest and moved to the following circuit.

Exercise Sets Reps Rest
Jack Squats 3 30 sec <30 sec
Deep Goblet Squat 3 10 each <30 sec
Split Lunges 3 30 sec <30 sec

Perform this like a typical resistance training circuit program. Complete one set of an exercise and then move on to the next exercise. For example, complete one set of jack squats (30 seconds) and then move to the Deep Goblet Squats within 30 seconds and so on. Repeat 3 times.

After you're done with this circuit, you will be exhausted, so be sure to drink lots of water afterwards. Also, be mindful of sticking with the designated rest times in order to keep your heart rate up and work out time under 20 minutes.