Quick 20 Min Leg Workout To Build Muscle

It's no secret we all have busy schedules. 

Carving out an hour of your day can sometimes feel like a burden.

But what if you could get the most out of your leg day in just 20 minutes?

The secret to an effective workout lies in the art of supersets, variety in exercises, and the total energy you expend. 

A thorough leg workout that targets quads, hamstrings, glutes, and calves can be accomplished by properly matching muscle groups and maintaining high-intensity.

Read on to learn this amazing time saving leg routine.

 

Pre Workout Tips

The secret to getting the most out of a quick workout is supersets, variety of exercises, and energy expended.

Especially with Quick Leg Workouts

Time is a factor and you want to get the most out of each lift.

For maximum efficiency, do not superset two similar exercises. For example lunges and leg extensions, those are two quad dominant exercises. 

Pair a quad exercise with a hamstring, calve, or glute exercise. 

Pro tip: Rep it out! - If you have more gas in the tank at the end of a set, keep going.

Remember you don't have an hour to take a break and collect yourself, you want to get the MOST out of each set - building muscle comes from your ability to break down your muscle fibers, the number of sets and weight is NOT as important as most people think. 

Keep appropriate form to avoid injuries and ensuring that the targeted muscles are efficiently exercised.

Below is a rough idea of what a Quick Leg Workout should look like.

 

20 Minute Leg Workout - Outline

Do NOT go in cold, get a quick warm-up in for a better workout and to prevent injury.

Block 1 - (2 min) 

Dynamic warm-up

 

Block 2 - Quads, Glutes, & Calves - (5 min)

Squats (2 sets) - Barbell, goblet, bodyweight, etc.

Calve raises (2 sets)

(AMRAP) As many reps as possible on the 2nd set

 

Block 3 - Hamstrings & Quads - (5 min)

RDLs (2 sets) - deadlifts, single leg, stiff leg, etc.

Lunges (2 sets) - walking, static, reverse, split squat, etc.

(AMRAP) As many reps as possible on the 2nd set

 

Block 4 - Glutes, Hamstrings, & Quads - (5 min)

Step-ups (2 sets) - lateral, front, etc.

Glute bridge (2 sets) - hip thrust, dumbbell, barbell, etc.

(AMRAP) As many reps as possible on the 2nd set

 

Block 5 - Cool Down - (3 min)

Static stretching - hamstrings, hips, glutes, quads, hip flexors.

 

Feel free to switch up the exercises and format at your leisure BUT always push yourself and do not rest too long in-between sets.

To continue improving your leg strength and muscular development, use the progressive overload approach. This means slowly increasing the weight, reps, and intensity of your sessions.

 

Final Thoughts

In only 20 minutes, you've successfully targeted all of the key muscle groups in your legs, maximized your training time, and got your heart rate up.

Consistency is essential. Integrating this quick leg workout into your routine will improve strength, endurance, and muscle definition. So, the next time you're in a pinch but still want a good leg day, try this quick yet productive workout. Your legs will thank you!