30-Minute Lower Body Workout without Equipment

1. Forward Lunges

• Take a big step forward with your left or right leg and slowly drop your back knee towards the ground. Make sure your toes are pointing forwards, hips are tucked under, and your front knee does not move past your ankle.
• As you drop to the ground, stop when your leading knee reaches slightly below 90° and your front thigh is parallel to the floor. Remember to not let your back knee touch the ground – this ensures your muscles are fully activated throughout the movement.
• Push off your front foot and drive the back leg forward to step straight into another forward lunge. 
• Keep your torso upright and core activated as you move.
• Returning to the standing position between each step can provide a small rest and can help you keep your form on each rep.

2.  Squats

• Stand with feet shoulder-width, with toes slightly turned outward.
• Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down.
• Continue to lower yourself until your thighs are almost parallel to the floor. Your feet should remain flat on the ground, and your knees should remain over your toes.
• Keep your spine neutral, chest out and push through the heel to return to the start position.  
• Keep the core tight.

3. Jack into Scissor

• Stand upright with your legs together, arms at your sides.
• Bend your knees slightly, and jump into the air.
• As you jump, spread your legs to be about shoulder-width apart.
•  Stretch your arms out and over your head.
• Jump back to the starting position.
• Repeat the movement however, you are splitting the legs forwards rather than sideways.

For beginners: Perform the movement at a slow pace walking through one side at a time.

4. Side Lunges

• Start by standing tall with your feet parallel and shoulder-width apart. 
• Your back should be straight and your weight on your heels. 
• Take a big step to the side and keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. 
• Push back up and return to the starting position before repeating the opposite side.

For beginners:Holding a wide stance, slowly transition side to side into a side lunge.

5. Squat Hold with Jabs

• Stand with feet shoulder-width, with toes slightly turned outward.
• Tighten up your core to stabilize yourself, start to shift your weight back into your heels while pushing your hips behind you as you squat down.
• Hold the squat position and begin shadow punching.
• Keep the squat deep and core engaged. 
• Ensure your head is up and spine straight and long.

6. Curtsy Lunges

• Stand with your feet shoulder-width apart.
• Putting your weight into your right foot, step back and around with your left foot.
• Drop down on your standing leg, pushing your hind leg away.
• Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.

7. Stance Jack

• Begin standing tall, feet shoulder-width apart.
• Perform a wide stance jump squat.
• While in the lower part of the movement, touch the opposite toe with your hand.
• Jump back to the start position and repeat with the opposite arm.

For beginners:Perform a static bodyweight squat to reduce the intensity and impact.

8. Reverse Lunges

• Start by standing straight and bracing your core muscles. 
• Step backward with your left foot. 
• Bend your right knee until it's at 90°, and lower your left knee until it is also bent at a right angle. 
• Push back up and return to the starting position.

9. Half Burpee Front Kick

• Begin stood tall, feet shoulder-width apart.
• Hinge down at the hip and place your hands on the floor.
• Drive the legs out into a high press-up position.
• Tuck the knees back into your chest and stand up.
• Finish the move with a front kick before repeating.

For beginners: Hinge down at the hip and place your hand on the floor, walk the legs out to hold a high press up position.  Lead into a press up and return to the start position.