Leg Workouts For Women: Why Your Legs Are Fat Burning Machines

Your legs are fat burning machines. They have the ability to boost your metabolic efficiency to levels you’ve never seen before. Simple put, they can help you burn more fat in less time… all the while you are shaping sexy gams a Victorias Secret’s model would be jealous of.

Sexy Fat Burning Power

Firm, shapely legs are the envy of every woman. They bring confidence and a special stride to your daily walks. So how is it that they are also these crazy fat burning machines?

It just so happens your legs contain some of the biggest muscle complexes in your body. So when you do the right exercises and the right leg workouts, you really activate your body to burn calories and increase lean muscle mass.

These key areas in your legs are:

  • Your quadriceps, which is a large assortment of different muscles.
  • Your hamstrings, another large assortment of different muscles.

Can You Workout Only Your Legs?

I actually believe you can and get in a great workout. I really don’t believe in isolation split workouts (where you only exercise one small body part a day, everyday of the week). They should only be used by bodybuilders to give the appearance of muscle.

However, a lower body, upper body split routine is actually a great way to train. The only problem is it creates an extra day of required workouts because you want to hit your lower body twice and your upper body twice in the same week. But that is another topic for another time.

A leg workout would consist of some really big muscle exercises as well as some small muscle exercises. If you really want to do it right, lots of plyo as well.

Here Are The Exercises I Recommend Most In A Leg Workout

These are the best choices of exercises. But you can also change things around. A good leg workout would not only consist of bodyweight, but weights, and plyo too.

Beginner Leg Workouts:

  • Bodyweight deep squats
  • Lunges
  • Lunge jumps
  • Twister squats
  • Box jumps
  • Single leg squats
  • Horizontal Jumps
  • Roman chair
  • Calf raises
  • Hip Extension (variation pictured above)
  • Sprinting
  • Plus so much more it’s crazy!

** Keep in mind that many of these are not completely equipped for a beginner. I suggest you join Fit Women’s Weekly where I can show you how to do these properly and also make sure you check out my YouTube Channel.

Intermediate To Advanced:

  • Back squat and forward barbell squat
  • Deadlift
  • Weighted lunges
  • Weighted lunge walks
  • Weighted step ups
  • Multiple box jumps with med ball
  • Weighted single leg squat
  • Weighted calf raises
  • Sprinting
  • More intense plyo
  • Plus so much more it’s crazy!

** These all require good form which you can learn and ingrain using bodyweight workouts and exercises. Join Fit Women’s Weekly and get started on a safe plan to help you lose weight and become stronger.

Caution You Can Add Leg Size

At first it can be scary for many women. I’ve noticed that it’s very hard for most women to add bulk to their body. If there is one place where they can do it, it’s their legs.

But don’t worry too much. It might seem like a shock during but your legs are not getting big like you think. They are getting strong and leaner. You’ll soon see those lines muscle lines in your thighs and your calfs as well.

If you do notice some size coming onto your legs from lean muscle, don’t panic. You have complete control. If this is happening, you’re probably doing a lot of weights. So cut back the weights, and stick to more intense bodyweight moves.

Also inspect your calorie intake. Lean muscle needs lots of calories to really grow. It’s just another thing to look at.

Leg Workouts For Women Are A Great Way To Workout

So add more leg workouts in. Remember that to see the results that you’re thinking of now… you have to go intense. Intensity is where results lay and then it’s in rest.

I hope this helped get you started with leg workouts. They are very powerful and something that can even take up the majority of a normal full body workout. Make sure you join my newsletter list and I can help you get started.

  • bianca

    explains in how to do them but my big question and what im trying to figure out im just starting to work out you say doing cardio does not burn fat doing weights it does but when i go to the gym first thing i do is cardio but they weights i read them here in your page but i mainly why start with weights shouldnt it be cardio with being a new begginer

    • http://www.theartofweightlifting.com TaylorR

      Bianca, I hope I answer your question. The idea that a beginner should start with cardio and once they lose weight should “tone up” is inaccurate. The best way to boost metabolism and therefore lose weight is by incorporating weight training and cardio into a program… even if you’re a beginner. Simply start with body weight moves before grabbing for the weights to ensure you have proper form and understanding of each exercise. To lose weight you need both, however, I generally recommend people begin with weights instead of cardio in order to make sure you do not fatigue too quickly. Best of luck!

  • Cecilia

    Hi Taylor – I run about 10-15 miles a week and usually do weights on the days I don’t run. I do the eliptical for 30 minutes before weights. So if I do my cardio session after weights, how long should the session last? Help! I’d really like to add visible muscle definition! P.S., I am brand new to your site and so stoked I found you! Thank you :-)

    • http://www.fitwomensweekly.com TaylorR

      typically a cardio and weight training session together take about 60 minutes. 30-45 minutes of strength training and around 20 minutes of cardio intervals for the most bang.
      I am glad you found me! Make sure with your strength training that you’re really pushing yourself, if it feels easy, it’s not going to give you that definition you want. Keep rocking!

  • Cecilia

    Ok, got it re the cardio. And I totally understand about pushing myself in the strength dept., but when I add extra weight, I seem to lose good form. Should I keep the extra weight, but do less reps? Thanks so very much for the quick response!

    • http://www.fitwomensweekly.com TaylorR

      If your form is suffering then, lower the weight a bit. The golden rule is form, if you can’t perform a move properly then lower down a bit. One way to go about it, do the reps with the heavier weight and then when form suffers go down to finish the set.