The Fat Burning Leg Exercises

Start with a 4 minute warm-up. Alternate between 20 seconds of overhead squat and 10 seconds of recovery and repeat for 8 total rounds (4 minutes).

Continue with 30 seconds of lunge with curls immediately followed by 30 seconds of alternating 1 leg sdl. Rest 30 seconds then repeat two more times.

Continue with 60 seconds of kettlebell windmill (30 seconds on each side) followed by 60 seconds of between leg pass (30 seconds on each side). Rest 60 seconds then repeat two more times.

Finish up with 4 minutes of fat burning cardio intervals. Alternate between 20 seconds of jumps and 10 seconds of recovery and repeat for 8 total rounds (4 minutes).

Add 10 minutes of cardio for increased fat burning and 10 minutes of stretching to reduce soreness.

Exercise
Sandbag Overhead Squat 1. Start by holding a sandbag over your head with both arms extended. 2. Proceed to squat down until your upper thigh is below parallel. 3. Return to the starting position and repeat for the suggested repetitions. Fat Burning Leg Exercises Tip You can use a sandbag, weighted bar, medicine ball, or dumbbell. Keep weight of choice overhead and breathe out hard as you come up.	Sets Reps Weight/ Resistance
Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Fat Burning Leg Exercises Tip You can also use a band and do stationary lunges instaed. Keep front knee over heel and abs tight for better balance.	Sets Reps Weight/ Resistance
1 Leg SLDL 1. Start by holding a dumbell in your right hand. 2. Keeping your back straight and your left leg straight bend forward letting your right leg come off the ground and behind you. 3. Bend forward until a comfortable range of motion is reached. 4. Return to the starting position and repeat with the other leg and arm. 5. Alternate back and forth until the desired repetitions are met. Fat Burning Leg Exercises Tip Use dumbbell or kettlebell. Keep abs tight for support and be sure to use opposite arm opposite leg for balance.	Sets Reps Weight/ Resistance
Double Kettlebell Windmill Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand. While holding one kettleball overhead continue to raise and lower the other kettleball. Continue for the desired repetitions and repeat with the other arm. Fat Burning Leg Exercises Tip Use dumbbell or kettlebell. Focus on extending from the core and pushing the butt out as you go down.	Sets Reps Weight/ Resistance
Between the Legs Pass Stand with your feet wider than shoulder width. Grab one kettleball with your left hand and bring it around the front of your left leg towards the back of the leg. Reach between your legs with your right arm and switch the kettleball to your right hand. Repeat this circular motion for the prescribed repetitions. Repeat with other arm. Fat Burning Leg Exercises Tip Use dumbbell or kettlebell or medicine ball with handle. Stay low to the ground to work the entire lower body especially the butt and inner thighs.	Sets Reps Weight/ Resistance
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Fat Burning Leg Exercises Tip Stay light on your feet. You can also jump rope, run in place, or do walking lunges if jumps are too much.	Sets Reps Weight/ Resistance