22-Minute Fat-Melting Leg-Thrashing Workout

kettlebellIt used to be enough for someone to just sit on a leg press machine, bang out 12 reps and rest for 2 minutes before hitting it again. Sure, that might have sculpted pretty muscle, but people weren’t actually fit. Now, fitness is about (wait for it) actually being physically fit. Meaning, fit people should not only LOOK fit, but BE fit too. When a workout is done properly, you can actually get more out of the same amount of time invested. Why? Because instead of doing 30 minutes on the treadmill and pumping iron for another 30 minutes, you can combine the two for one very magical workout.

By combining resistance exercises in a circuit, with little to no rest, you get your heart racing and your muscles firing all in one great workout. Sure it’s hard, but the results are SO worth it!

No Gym? No Problem!

You don’t have to have a big gym to get a good workout in. This workout only uses a jump rope, med ball and some free weights – but you can even modify that.

Affordable Home Gym Wish List

Workout Gear

Jump Rope
Good Pair of Tennis Shoes
3 Sets of Dumbbells – Light, Medium and Heavy
One Bar & a set of 5lb, 10lb, 25lb plates to start
(you can always add more!)
Collars (to lock weights on the bar)
1 Set of Bodylastics Bands
1 Adjustable Bench
1 10-12lb Medicine Ball
1 Yoga Mat
1 Heavy Kettlebell (25lb or 35lb)

22-Minute Leg Workout

Here is an example of this type of fast and effective workout I did with a client yesterday  – and my legs are really feeling it today!

Overhead Squat#1: 4 ROUNDS
30 Double Unders
15 Overhead Squats (with PVC/or bar)
Goal Time: 4 minutes

#2: 4 ROUNDS
10 Left/10 Right Dumbbell Snatch with Overhead Squat, 25lbs
20 Figure 8 Medicine Ball SitUps, 12lb medicine ball (click on link to see video demo)
Goal Time: 10 minutes

#3: 4 ROUNDS
10 Left/ 10 Right 1-Leg Romanian Dead Lift, 35lbs
15 85lb Trusters
Goal Time: 8 minutes

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.


About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on December 11, 2012, in workout and tagged , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. You really make it seem so easy with your presentation however I find this topic to be really one thing that I think I would never understand. It sort of feels too complicated and very broad for me. I am taking a look forward in your subsequent put up, I’ll attempt to get the dangle of it!

  2. Thanks again for the post.Much thanks again. Really Cool.

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