I’ve had some requests to share more workouts for Fitness Friday, so today I thought I’d share a workout I did while on vacation last week. We rented a house near the beach, so I didn’t have access to a gym and my equipment was limited to my running shoes. I went on a few runs while I was there, but one day I didn’t have as much time. I wanted a quick, but effective workout so I did this fast one that really worked my legs.
If you want your legs to be in the best shape possible, two things have to happen. You have to lose fat and build muscle. Losing fat will make them lean and building muscle will give them the definition you want. So how to do you do that?
This workout incorporates sprinting, which does both of those things. Sprinting is one of the best exercises for fat burning and building muscles. A recent study confirmed this: …sprint interval training has stronger beneficial effects on body composition, physical fitness and metabolic fitness compared with control. Compared with continuous aerobic training, sprint interval training seems to result in better outcome.
Along with sprints, I incorporated some leg-strengthening exercises that will also help define your legs. You don’t need weights for this workout, but you are welcome to add them in if you’d like.
I did this workout in the backyard of our rental house. It can also be done on a street or on the track. You could even do this on the indoor track when the weather turns. Enjoy this one.
Please note that it was a large backyard and I am only estimating how far I sprinted. I’d say it was between 30-50 meters. Also, it’s very important that you warm up and cool down properly when doing a high-intensity workout like this. Make sure your muscles are warm before you start sprinting. Proper form on the lunges, squats, and long jumping is also important. If you aren’t sure here are some videos to help you:
Walking Side Squats Demonstration
Standing Long Jump Demonstration
Looking for more workouts? Check out some of these I’ve shared in the past:
Home Workout Round Up
7 Quick Workouts for Tank Top Arms
30 Minute Whole Body Track Workout
I hope you have a happy, healthy weekend, friends!
I wish I would have had this on my vacation last week! I was also at the beach with no access to a gym. The standing long jump sounds like so much fun. I’ll have to try this out soon!
Gonna give this leg workout a try. Never thought about sprinting for building muscle too. Thanks for your motivational posts Maryea!
You’re welcome, Amy! 🙂