This 15 MINUTE HOME WORKOUT is going to show you how to get toned, fit and firm legs while helping you burn calories and fat right at home.
Now, you can get fit and tone fast while your kids are napping or when you’re on lunch break AT HOME. Just make sure you have enough time for a shower :).
You’ll need no gym machines or fancy gizmos.
FITNESS EQUIPMENT YOU’LL NEED FOR YOUR 15 MINUTE HOME WORKOUT
- 15 to 30 minutes
- Bosu
- Dumbbells (5-15lbs.)
- Motivation
- Exercise Mat
- No knee or lower back injury
PERFORM AT OWN RISK!
YOUR 15 MINUTE AT HOME WORKOUT ROUTINE FOR WOMEN:
HOW TO PERFORM THE LEG EXERCISES FOR THIS HOME LEG WORKOUT:
Run FAST High Knee – 2 Minutes
Start your upper body workout for women with High Knees. Swing your arms while driving knees to hip level. Move fast like you’re running over hot coals for an intense dumbbell workout warm-up.
Circle Taps on Bosu or Medicine Ball – 2 Minutes
For this dumbbell home workout, tap the ball of your feet quickly on top of the ball while circling clockwise and counterclockwise. This builds stamina and coordination for full body dumbbell workouts.
Star Jumps – 50 Reps
End your routine with Star Jumps. Squat low, spring up high, and shoot arms and legs out straight. It’s a great way to pair with dumbbell exercises for women and strengthen your upper body with dumbbells at home.
4. Jumping Jacks 1 min
Jumping Jacks: bring arms up over head while jumping feet out. MAKE A FIST (shapes shoulders and makes jumping jacks harder). Perform quickly and make sure arms go over head and to thighs every rep.
5. Star Jumps 50 reps
6. Alternate Lunges holding (10-15 lbs.) 25 each side
Alternate lunges: feet hip distance as if walking. Hold dumbbells by side. Step straight out and once front heel hits the ground, drop back knee down to 1-2 inches from floor. Front foot steps out far enough so when the front heel hits the ground, the front knee does not bend to lunge over front toe. If so, step out further. Make sure you place all pressure on front heel, not toes and push back off the front heel to stand straight up as this works your bum.
7. Stationary Lunge Pulses with dumbbells (10-15 lbs.) 25 each side
Stationary Lunge: same as lunge but movement comes from dropping down and rising up while your back foot is elevated on bosu or box. Place back foot ball of foot on strong support 3-5 inches off ground, drop back knee down and up while emphasizing squeezing quads. Hold dumbbells by your side.
8. Lunge Pulses 25 -50 each side
Lunge Pulses: start in lunge position and pulse knee up and down 1 inch from ground to 3-4 inches from ground and back down entire time. Make sure feet are hip distance apart! Emphasize front thigh (quad). Push off front heel not toes.
9. Run Fast High Knee 1 minute
10. Plie Squat Pulses with dumbbells (5-15lbs) 1 min
Plie Squat Pulses: feet wider than hip distance. Toes pointed out. Pressure on heels. Place dumbbells on upper thighs and squat down low. Stay low and pulse up and down with back up straight. Emphasize pulsing down and up entire time. PULSE ON 2-3 INCHES FOR REPS OR TIME.
11. Squat N Press w dumbbells (5-15 lbs.)
Squat N Press: start with feet hip distance apart. Hold dumbbells directly over shoulder in vertical position. Squat and while pressing up off the heels simultaneously drive dumbbells up over head for a shoulder press. Note: bring dumbbells back to shoulder before squatting. Make sure you squat back on heels not toes, heels shouldn’t lift off of floor. If heels do lift, widen feet and turn toes slightly out.
12. Mountain Climbers Inward 2 min
Mountain Climbers (inward) push ups position. Drop hips. Pressure on arms. Bring one foot up and knee in while other foot goes back straight. Make sure both BALLS OFF FEET HIT THE GROUND AT THE SAME TIME. DONT!! LEAVE THE FRONT FOOT DANGLING IN THE AIR. HIT THE BALL OF FOOT INTO THE GROUND!
After Completing entire workout, Run 1 mile and Perform 5 x 25 yard sprints or 5 x 30 seconds on the treadmill with 30 second rest between each sprint.
then Then repeat the entire workout again including run and sprints!
HOPE YOU ENJOY THIS 15 MINUTE HOME WORKOUT FOR WOMEN!
MAKE SURE TO CHECK OUT OUR EXPERT HOME WORKOUT PLANS FOR WOMEN HERE (CLICK HERE)
Related Blog Posts:
- 5 Best Leg Firming Exercises For Women’s And Leg Workout Included
- 5 Leg Exercise Workout Routine For Home And Leg Workout Included
- 8 Body Weight Exercise Workout Routine For Legs [No Gym Required]
FAQs
Can I do this upper body workout for women without dumbbells?
Yes, you can use just your body weight, but adding dumbbells increases strength and results faster.
How long should I rest between each exercise?
Keep rest short — about 30 seconds — to keep your heart rate up and burn more calories.
Are these dumbbell exercises for women good for beginners?
Yes, just start with lighter weights and focus on proper form before increasing weight.
Can I include this in a full body dumbbell workout?
Absolutely. These moves fit perfectly into any full body dumbbell routine.
How often should I do this dumbbell home workout?
You can do it 3–4 times a week for the best toning and fat-burning results.
