Lower Body Workout to Burn Fat At-Home

Stuck at home? This leg workout can be done in the comfort of your own home and all you need is a pair of dumbbells!

The lower body is home to the strongest muscles in the body, the Gluteus Maximus, quadriceps, and hamstring groups. This means they have the highest capacity for building muscle which leads to higher levels of fat burning. Muscle cells require more energy to function than lipid (fat) cells, so more muscle means more calories burned and a leaner body.

How This Workout Effectively Burns Fat

This workout will burn fat not only while you're doing it but also in the days after. The workout is designed to tax the major muscles in your lower body causing them to break down. The recovery of these muscles takes time and energy which will help you to burn calories even as you sleep. While recovering from this workout your muscles will grow back bigger and stronger. A bigger and stronger muscle will need more calories (energy) to maintain. This means that you will be able to burn more calories 24 hours of the day as you get stronger. The large size of the upper leg muscles further increases the amount of energy needed to maintain them.


To get the full benefit of this workout, it is important to do a warm-up to ensure the muscles are prepared for a bigger workload. Some simple warm-up exercises that can be included in your routine are light stretching of the lower limbs, leg swings, high knees, butt kicks as well as going through each exercise without weight before starting.

The Workout

Notes: For each set complete 8-12 reps (unless otherwise indicated). Superset means to complete both exercises back-to-back with no rest between. You can perform the lunges, squats, Bulgarian split squats, sumo squats, calf raises, and Romanian deadlift's while holding dumbbells. Enjoy

Lunges (each leg)

- Sets: 3 Reps: 8-12


- Sets: 3 Reps: 8-12

Bulgarian split squats (each leg)

- Sets: 3 Reps: 10

Glute Bridges (single leg)

- Sets: 3 Reps: 10

Jump Squats:

- Sets: 3 Reps: 10

Sumo squats

- Sets: 3 Reps: 8-12

Superset #1

Calf raises

- Sets: 3 Reps: 20

Romanian Deadlift's

- Sets: 3 Reps: 20

Exercise Instruction

Bulgarian Split Squat - In a lunge position have the back foot placed on a chair and perform a static lunge. Keep the front knee in line with the ankle.

Glute Bridge - Laying on your back place keep your knees bent with your feet flat on the floor. Lift your hips up till your knees, hips, and shoulder are in a straight line.

Sumo Squat - A sumo squat is done with your legs slightly wider than hip-width apart and toes pointed outward.

Romanian Deadlift - While keeping your legs straight with a slight bend in your knees, push your hips back and bend over making sure to keep a straight back. You should lower yourself until you feel a slight stretch in the hamstrings, then lift up.


After you finish the workout, take 10-15 minutes to stretch the major muscles of the legs. The hip flexors, quadriceps, glutes, hamstrings, and calves are all major groups to pay attention to. Doing so, even for 10 minutes, will help you feel better the next day and wake up without the dreaded DOMS (delayed-onset-muscle-soreness). It will also help you to recover better, which will allow you to get to your next workout sooner.

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