penny barnshaw garage fitness girl

5 Best Leg Day Workouts for Women


You’ve probably already heard the saying “Never skip leg day”, and there are certainly good reasons not to! 

Working your leg muscles and glutes is great for women who want to reshape their legs to get that strong, toned look we all love. 

Better still, the legs contain some of the largest muscles in your body, which means workouts that fatigue the leg muscles (either with bodyweight alone or with bodyweight + weights and other equipment) are some the most effective exercises you can do when it comes to calorie burning. 

If you want to get your heart rate up, do a leg workout! 

Aside from getting toned, lean legs and burning more fat, working those leg muscles is important for stability as we age. If you find you sit a lot during the day, leg workouts are particularly important. I personally never skip leg day! 

Below are 5 of my most effective workouts for toning and shaping the legs while burning fat. 

#1. 60 Minute Lean Legs and Glutes 

This thigh burning and booty building at-home workout is not for the faint-hearted. We’ll be doing 3 circuits, completing each circuit twice through with 40 seconds work and 20 seconds rest. 

You’ll need access to a wall, a sturdy box, bench or chair, a booty band plus a variety of weighted dumbbells. 

I can guarantee you’ll be a sweaty mess after this one, but you’ll feel soooo good for what you’ve just accomplished! 

#2. 40 Minute Butt & Thigh Fat Burning Workout 

All you need for this workout is a variety of weighted dumbbells, but if you have a mini-band, grab that too and you’ll really level up the intensity! 

This at-home HIIT workout focuses on building strength and muscle as well as blasting calories. There are 3 separate circuits we’ll be completing twice through. 

  • Circuit 1 – 2 Rounds x 50 secs work/10 secs rest
  • Circuit 2 – 2 Rounds x 45 secs work/15 secs rest
  • Circuit 3 – 2 Rounds x 40 secs work/20 secs rest

You’ll be thanking me for every extra second of rest by the time you reach the end. 

#3. 30 Minute Leg & Glute Workout

I love the exercises we’re doing together in this super-effective leg workout with dumbbells. We’ll be doing 1 circuit with 2 sets of each exercise, 45 seconds work and 15 seconds rest. Just to make sure you really feel the burn, we’ll finish off with a bonus Tabata! 

You’ll need a sturdy bench or chair plus a variety of weighted dumbbells for this workout. Don’t let the fact that it’s only 30 minutes fool you! You’ll be feeling this one tomorrow for sure. 

#4. 50 Minute Legs & Abs Workout for Women 

This one is from my strength series, and it’s packed with my favourite moves to help strengthen and tone those legs. Plus there’s a bonus core section at the end. 

You’ll need a sturdy bench or chair, plus a variety of weighted dumbbells to complete this follow along strength workout. There are 3 circuits + 1 bonus core circuit that make up this workout. We’ll complete each circuit 3 x through with 45 seconds work and 15 seconds rest. We’ll have a much-needed 1 minute rest between circuits. 

#5. 30 Minute Lower Body Workout for Women

This workout is full of the key exercises to work those quads, hammies and glutes. We’ll be doing both supersets and single sets, completing each set 3 times through, with 45 seconds of work and 15 seconds of rest.

You’ll need a variety of weighted dumbbells and if you have a mini-band, grab that too so that you take this workout to the next level of booty-burn. If you don’t have one, don’t worry, I’ll show you the modifications. 

#6. 10 Minute Squat Challenge

Oops, I told you I’d share only 5 workouts but I had to throw this one in! As I mentioned previously, the legs include some of the largest muscles in the body, so do not underestimate the improvements you can make to your leg shape and to your fitness levels in only a short amount of time! 

This workout is super-handy for days when time has just flown out the window, or for after you’ve done some cardio work but want to add something challenging to the end of the session, to really ensure you hit your leg goals. So keep this one up your sleeve as a “go-to”! 

There is no equipment needed for this workout, and we’ll be performing a variety of different squats with 40 seconds work and 20 seconds rest to make sure we hit every leg muscle. 

If you enjoy these follow-along workout videos make sure you subscribe to my YouTube channel and tick the notification bell, so you never miss a new workout. You can also sign up for workout calendars that I send out every month. 

Happy Training guys! 

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