10 Quick Leg Exercises to Torch Fat in Just 10 Minutes

Want to shed fat and sculpt strong legs, but short on time? With a busy schedule, it’s easy to let workouts slide, but dedicating just a few minutes to your leg routine can have a huge impact on your fitness and energy levels. Your legs carry you through so much, and training them not only boosts your metabolism but also supports your immune system and lifts your mood.

Leg exercises are essential for a complete workout since legs house the body’s largest muscle group, meaning they burn calories efficiently. According to Harvard University Health, muscle mass begins to decline from age 25, so keeping active is crucial. Ready to give your legs the attention they deserve? Try these 10 simple yet powerful leg exercises to strengthen and tone, all in under 10 minutes!

1. Glute Bridge

This exercise works your glutes, hamstrings, and lower back. Lie on your back with knees bent, feet flat on the floor, and engage your core as you lift your hips toward the ceiling. Hold for five seconds, lower, and repeat. Aim for a solid 15 reps.

2. Bulgarian Split Squat

Strengthen your legs and glutes with this variation. With one foot on a stable surface behind you, bend the front knee into a squat, keeping your core engaged. Feel the burn in your supporting leg—try 10-15 reps on each side.

3. Landmine Goblet Squat

Using a barbell, hold the weighted end with both hands and squat, bringing the weight down with you for extra stability. This targets quads, glutes, and core. Start with a manageable weight and complete 10–12 reps.

4. Curtsy Lunge

This move tones your glutes and inner thighs. Stand with feet hip-width apart, cross one leg back, and bend into a lunge. Alternate sides for 5 reps on each, adding weights if you want an extra challenge.

5. Leg Lifts

Lie on your back with legs together, then lift them to form a 90-degree angle. Hold briefly, lower, and repeat for a set of 15. This movement works your core and lower abs as well.

6. Nordic Hamstring Curl

With a partner holding your feet, slowly lean forward from a kneeling position, letting your hamstrings control the movement. This exercise is excellent for hamstring strength. Do 5-10 reps if possible.

7. Side Lunge

Stand with feet together, step one foot out, and sink into a lunge. This targets glutes and inner thighs. Alternate sides for 3-5 reps per leg.

8. Fire Hydrant

From a tabletop position, lift one leg out to the side and hold briefly. This strengthens glutes and outer thighs. Do 10 reps on each side for a great burn.

9. Hip Circles

Stand with hands on hips and make large, slow circles with your hips to improve flexibility and tone your core. Switch directions halfway for a full set.

10. Pendulum Lunge

Lunge forward with one leg, then swing it back into a reverse lunge. Balance and strength are key here, and adding weights makes it even more effective. Aim for 5 reps per leg.

Each of these exercises can help you build stronger legs and reduce body fat, and they’re quick enough to fit into any busy day. With consistency, you’ll be on your way to toned, lean legs!