Body Beats

BodyBeats

Quick workout

Lower-Body Burner

10 min
Legs Glutes

Focus on legs and glutes with bodyweight resistance. Great for toning at home or in the gym.

Format: 40 seconds work, 20 seconds rest per exercise. Run through the circuit twice.

Lunges

40 seconds

Step one foot forward and lower until both knees are at 90 degrees, then push back to standing. Alternate legs.

Option: Hold dumbbells at your sides for added resistance, or do reverse lunges if forward feels tough on your knees.

Step-by-step
1

Stand tall with feet hip-width apart.

2

Step one foot forward and lower until both knees are bent at about 90 degrees.

3

Keep your front knee directly over your ankle and your back knee hovering just above the floor.

4

Push through your front heel to return to standing.

5

Alternate legs with each rep.

6

Keep your torso upright and core braced the whole time.

Lunges

  • Strengthens legs, glutes and balance — great for real-life movement
  • Helps smooth out any wonky walking or climbing
  • Feels like you’re walking with purpose

Lunges

Lower body

Move type

Strength Stability

Targets

Quads Glutes Hamstrings Balance

Wall Sit

40 seconds

Lean against a wall and slide down until your thighs are parallel to the ground. Hold steady and breathe.

Option: No wall nearby? Hold a mid-squat position instead. Place a dumbbell on your thighs for extra difficulty.

Step-by-step
1

Stand with your back against a wall, feet shoulder-width apart and about two feet away from the wall.

2

Slide down until your thighs are parallel to the floor.

3

Keep your back flat against the wall and knees directly over your ankles.

4

Hold the position and breathe steadily.

5

Press through your heels to stand when finished.

6

Keep your core engaged the whole time.

Wall Sit

  • Builds serious leg endurance and mental toughness
  • Great for toning thighs and glutes without any jumping
  • Perfect when you just want to chill against a wall and get stronger

Wall Sit

Lower body

Move type

Strength Stability

Targets

Quads Glutes

Calf Raises

40 seconds

Stand tall and rise up onto your toes, hold for a moment at the top, then lower back down with control.

Option: Hold dumbbells at your sides for extra load, or try single-leg for a real burn.

Step-by-step
1

Stand tall with feet hip-width apart, holding onto a wall or chair for balance if needed.

2

Slowly rise up onto the balls of your feet.

3

Hold for one second at the top, squeezing your calves.

4

Lower your heels back down with control.

5

Keep your knees soft and posture tall.

6

Repeat with smooth, controlled movement.

Calf Raises

  • Strong calves that make walking, running and climbing stairs feel easier
  • Helps prevent those annoying shin splints
  • Tiny move with big payoff for lower-leg power

Calf Raises

Lower body

Move type

Strength

Targets

Calves

Glute Bridges

40 seconds

Lie on your back with feet flat on the floor, squeeze your glutes and lift your hips up, hold briefly at the top, then lower.

Option: Place a dumbbell across your hips for a weighted bridge, or try single-leg bridges.

Step-by-step
1

Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2

Place your arms by your sides, palms down.

3

Press through your heels and squeeze your glutes to lift your hips toward the ceiling.

4

Hold for one second at the top, forming a straight line from knees to shoulders.

5

Slowly lower your hips back down with control.

6

Repeat, keeping the movement smooth.

Glute Bridges

  • Wakes up sleepy glutes and gives you a stronger backside
  • Helps your lower back feel happier and more supported
  • Super gentle way to build power from the ground up

Glute Bridges

Lower body

Move type

Strength

Targets

Glutes Hamstrings Lower back

Side Lunges

40 seconds

Step wide to one side, bend that knee while keeping the other leg straight, alternate sides.

Option: Hold a dumbbell at your chest (goblet style) for more resistance.

Step-by-step
1

Stand tall with feet together.

2

Step one foot wide to the side.

3

Bend that knee and push hips back into a lateral lunge.

4

Keep the opposite leg straight.

5

Push off the bent leg to return to center.

6

Alternate sides.

Side Lunges

  • Builds strength in the inner and outer thighs
  • Improves side-to-side stability and mobility
  • Feels like a fun side-step dance

Side Lunges

Lower body

Move type

Strength Mobility Stability

Targets

Quads Glutes Adductors Balance

Take a longer break between rounds if your legs need it.

Back to home

Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.