The payoff: This high-intensity program hits the major muscles in your lower body, including glutes, quads, hamstrings and calves. Get ready to show them off!
1. Alternating step-ups
Stand in front of a bench, arms at your sides. Step one leg up, then the other, then step legs down in the same order. Do 20 reps starting with one leg, and 20 with the other.
Perfect your form: Keep your shoulders back and chest proud.
Dial it down: Perform the exercise on a lower bench.
Amp it up : Hold a dumbbell in each hand.
2. Side lunges with toe touches
Standing with legs more than hip-width apart, lunge to one side, bending forward so you can touch your toes. Push back to starting position and repeat on the other side. Do 20 reps.
Perfect your form: Keep your spine long and your abs engaged.
Dial it down: Skip the toe touch.
Amp it up: Hold a dumbbell in each hand.
3. Jump squats
Start with feet hip-width apart, arms at your sides. Lower your body while raising your arms to shoulder height in front. Explosively jump as high as you can, swinging arms down as you go. Do 15 reps.
Perfect your form: Engage your core as you jump.
Dial it down: Keep arms on your hips for the whole movement.
Amp it up : Try to jump higher.
4. Hip lifts
Lie on the ground with your knees bent. Engage your core muscles, and slowly raise your hips off the ground until your torso forms a straight line, hips to shoulders. Hold five to 10 seconds, then come down. Do 20 reps.
Perfect your form: Keep your hips level, and don’t let them wobble in the air.
Dial it down: Instead of holding your hips up, lower them right away.
Amp it up: Try this exercise with your legs on a ball.
5. Calf raises
Using a wall for support, tuck one foot behind the other. Rise up onto your tiptoes, raising the heel of your standing leg as high as it will go, then come down. Do 20 reps on each side.
Perfect your form: Keep your abs tight and shoulders back.
Dial it down: Raise both heels at the same time.
Amp it up : Double your reps.
Calorie-burning bonus: Blast away even more fat and get your heart pumping by doing 30 to 60 seconds of your favourite high-intensity move between exercises. Think jumping jacks, skipping or running on the spot.