This shredded legs workout is designed to increase intensity, burn fat, and build muscle definition, all with short rest periods to keep your heart rate elevated and maximize calorie burn.
Shredded Legs Workout with Short Rest Periods
Warm-Up (10 minutes)
- Dynamic Stretching: Leg swings, hip circles, and lunges with a twist.
- Light Cardio: 5 minutes on a stationary bike or brisk walking on a treadmill.
- Warm-Up Sets: 2 sets of bodyweight squats (15-20 reps).
1. Squats
- Sets: 4
- Reps: 10-12
- Rest: 45 seconds between sets
- Notes: Use a barbell or dumbbells, keeping your chest up, back straight, and driving through your heels. Focus on a deep range of motion.
2. Bulgarian Split Squats
- Sets: 3 per leg
- Reps: 10-12
- Rest: 45 seconds between sets
- Notes: Elevate your rear foot on a bench, and use dumbbells for added resistance. Ensure your front knee does not extend past your toes.
3. Leg Press
- Sets: 4
- Reps: 12-15
- Rest: 45 seconds between sets
- Notes: Position your feet shoulder-width apart on the platform. Focus on a controlled descent and powerful press.
4. Romanian Deadlifts
- Sets: 3
- Reps: 10-12
- Rest: 45 seconds between sets
- Notes: Use a barbell or dumbbells, keeping a slight bend in your knees. Lower the weight by pushing your hips back, and focus on hamstring engagement.
5. Walking Lunges
- Sets: 3
- Reps: 12-15 steps per leg
- Rest: 45 seconds between sets
- Notes: Use dumbbells for added resistance. Keep your torso upright and step far enough forward to work your glutes and quads.
6. Leg Curls (Lying or Seated)
- Sets: 3
- Reps: 12-15
- Rest: 45 seconds between sets
- Notes: Focus on squeezing the hamstrings at the top of the movement. Perform the reps in a controlled manner.
7. Calf Raises (Standing or Seated)
- Sets: 4
- Reps: 15-20
- Rest: 30 seconds between sets
- Notes: Perform with a full range of motion, holding the top position for a second before lowering slowly.
Cool Down (5-10 minutes)
- Static Stretching: Focus on quads, hamstrings, calves, and glutes.
- Foam Rolling: Target tight areas in the legs and lower back.
Tips for Shredded Legs:
- Tempo: Focus on a controlled tempo, especially on the eccentric (lowering) phase.
- Diet: Pair this workout with a well-structured diet to support fat loss and muscle definition.
- Consistency: Perform this workout 1-2 times per week with adequate recovery between sessions.
This workout, with its short rest periods, is designed to keep the intensity high, promoting muscle definition and fat loss while building strength.
