Leg Day Workout For Weight Loss And Burning Calories Even After Workouts

leg day workout for weight loss

Do you want a leg day workout for weight loss? You asked for it, and now you have it. We will show you workouts that will stimulate leg muscles which are the biggest calorie burner.

Legs are the largest muscle group in the body. Leg muscles take half of the body, and this is why they require more stimulation to achieve growth and muscle mass. With leg training you will form nice looking leg muscles, and in addition burn many calories that are crucial to weight loss. You will accelerate metabolism and raise levels of growth hormone and testosterone.

Leg Day Workout for Weight Loss and Nice Looking Legs

You will choose your leg day and start with next workouts.

Squat on one Leg

Stretch your arms ahead, so that they are horizontal to the floor, and lift your right leg. Do a squat when standing on one leg. Push your hips back and drop down. Right foot remains lifted during the squat.

In this workout you should follow the same rule as in classical squats. Watch out that you won’t lift your left leg when going down. Keep your torso upright as much as you can. This is one repetition. Make 4 to 8 squats, and then repeat the same with the other leg. If you find this exercise too hard, you can grab a chair with one hand or lean against the wall. Still difficult? Do normal squats instead.

Alternating Lunge Jumps

Plyometrics Jumping LungeGrab a pair of dumbbells and hold them close to your body. Take a step forward with the right foot in the position of a lunge. A knee of left leg should almost touch the ground; the knee of the right leg is in perpendicular position. All the weight is on the front leg.

Jump from this position and switch legs, and jump back to a lunge position. Now your left leg should carry the weight. Make 10 jumps. Watch out your posture and your knee angle.

Walking on the Toes

Take heavier dumbbells in your hands and hold them close to your body. Stand on your toes and walk for about 60 seconds around the area.

Lunge back on a Raised Grounding

This leg day workout for weight loss is great for losing weight and gaining muscles at the same time. Step on the footstool that is about 15 cm high. Grab the dumbbells and hold them close to your body. Do a back lunge with the right foot. Body weight should be on the front leg.

Go down like in a squat and then lift yourself to the starting position, and focus on the front leg that should work. Your back leg shouldn’t be working. Do 8 to 12 repetitions with one leg then you switch.

Single-Handed Kettlebell Swing

Stand upright with feet slightly wider than the shoulders. Grab the kettlebell with one hand, and hold it in front of you (the arm is stretched).  Slightly bend your knees, and at the same time lean forward with the body, so that you form a 45 degrees angle.

Swing a kettlebell between the legs backwards, and then explosively push the hips forward, straighten up, and push kettlebell up to the chest. Bend your knees again, when you lower the kettlebell and hips, and lean forward so that a kettlebell swings between your legs.

You should do this workout with explosiveness (when you swing it up). But don’t forget on the correct posture. The spine shouldn’t bend, it should be naturally curved. You look straight forward during the exercise. All energy should come from the hips, your arm shouldn’t swing much, focus on the hips.

Don’t rush with the exercise for the first time. Take your time and try to catch the rhythm of swinging a kettlebell and the hips. This exercise can also be done by holding the kettlebell with the both hands. Do 8 to 12 swings.

Raising Your Hips and Feet on the Ball

Lie on your back; slightly bend your legs and put your feet on the big ball. Lift your hips so high that you will form a straight line from shoulders to knees.

Now lift the left knee toward your chest, hold it for a moment. Drop your leg on the ball again, and repeat the same action with the right foot. Do 8 to 12 repetitions. Switch the legs.

The Goblet Squat

goblet squatGrab the dumbbell or kettlebell with both hands, and keep it vertical in the chest height. Keep the elbows as close as possible to the body. Feet are shoulder width apart.

Do a deep squat. Don’t move the dumbbell, and also pay attention to the elbows. The spine should be upright as much as possible. Hold and lift up to the starting position. Do 8 to 12 squats.

Focus on the Leg Workout and Lose Weight

As we already told, leg muscles are the biggest muscles on our body that will burn the most calories. Many people still doesn’t know how important is to sustain a muscle mass or to gain it. They stick only to diets and are disappointed when nothing changes. With proper nutrition, a person should take care of activities that will challenge his muscles.

These leg workouts will give you result in no time, if you will follow our advice on how to perform them. You should always stretch the muscles that will work. This way you will stimulate the blood flow through the muscles, warm and prepare them to the exercises. Leg day workout for weight loss will burn calories even after working out.

Pay attention on the body responses. If you feel the pain or excessive fatigue during the exercise, stop or continue at a lower intensity. If you don’t have equipment that is mentioned here, you can use water bottles or some other equipment. If you will do these exercises, you will burn calories even after the workouts, so get moving!