Saved: 10-Minute Leg Blast

Short on time but want legs that feel worked and look strong? This quick, high-impact 10-minute leg workout uses simple moves you can do anywhere — no fancy equipment required. If you want a pre-workout boost before trying this routine, consider reading what makes Bucked Up pre-workout the best to help you power through shorter sessions.

Why this routine works

It targets quads, hamstrings, glutes and calves with compound moves.
Short intervals keep intensity high and calorie burn efficient.
Easy progressions and regressions make it suitable for beginners through advanced exercisers.

Quick warm-up (2 minutes)

30 seconds marching or light jog in place
30 seconds leg swings (each side)
1 minute dynamic lunges or bodyweight squats

The 10-minute leg workout (perform as a circuit, 40 seconds work / 20 seconds rest — repeat sequence once)

Air squats — drive through heels, chest up.
Alternating reverse lunges — step back, knee soft, full glute engagement.
Single-leg Romanian deadlift (bodyweight) — hinge from hips, slight knee bend, switch at 20 seconds.
Jumping lunges or stationary alternating lunges — choose impact level based on fitness.
Glute bridges (single-leg progression optional) — squeeze at the top for maximum activation.

Modifications and progressions

New to exercise: reduce work time to 30 seconds and increase rest to 30 seconds.
Need more challenge: add a set, hold light weights, or swap in pistol squat progressions.
Want full-body balance: combine this with other routines — check the list of 10 best full-body workouts for maximum results if you want to expand beyond legs.

Form tips to avoid injury

Keep knees tracking over toes, avoid inward collapse on squats and lunges.
Engage your core on each rep to protect your lower back.
Control the eccentric (lowering) phase — don’t rush it.

Sample 10-minute schedule (with transitions)

0:00–2:00 warm-up
2:00–3:00 Air squats (round 1)
3:00–3:20 rest
3:20–4:20 Reverse lunges (round 1)
4:20–4:40 rest
4:40–5:40 Single-leg RDLs (round 1)
5:40–6:00 rest
6:00–7:00 Jumping lunges (round 1)
7:00–7:20 rest
7:20–8:20 Glute bridges (round 1)
8:20–8:40 rest
8:40–9:40 Repeat your favorite move for a finisher
9:40–10:00 cool-down stretch

Quick recovery and cooldown

Spend 60 seconds per side stretching quads and hamstrings.
Hydrate, and consider a short walk to help flush metabolic byproducts.

Conclusion

If emotional stress or life events are affecting your motivation or focus during workouts, it can help to understand how intense feelings can impact your mind and body, such as why grief can make you feel like you’re going crazy.