Legs · 15 minutes

15-Minute Leg Workout at Home (No Equipment)

  • 14 min
  • 5 moves × 2 rounds
  • No Equipment
  • Advanced

This 15-minute leg workout strengthens your quads, hamstrings, glutes and calves for powerful legs and better everyday movement. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 2 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    2. 2
      Inchworm starting position
      Inchworm

      Hamstrings · Shoulders · Core

      30s
    3. 3
      March in Place starting position
      March in Place

      Full Body · Quads

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 2× · 60s rest between rounds

    1. 1
      Tuck Jumps starting position
      Tuck Jumps

      Quads · Core · Calves

      45s
    2. 2
      Skaters starting position
      Skaters

      Glutes · Quads · Calves

      45s
    3. 3
      Butt Kicks starting position
      Butt Kicks

      Hamstrings · Calves

      45s
    4. 4
      Calf Raises starting position
      Calf Raises

      Calves

      45s
    5. 5
      Superman starting position
      Superman

      Back · Glutes

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Downward Dog starting position
      Downward Dog

      Hamstrings · Calves · Shoulders

      30s
    2. 2
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    3. 3
      Wall Calf Stretch starting position
      Wall Calf Stretch

      Calves

      30s

FAQ

Is a 15-minute leg workout enough?

Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this leg workout?

Aim for 2 to 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

More routines like this

Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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