If you’re looking for a workout that builds muscle and torches fat at the same time, look no further than a well-programmed legs routine.
“Your legs are half of your body, and they’re made up of the largest muscle groups in the entire body, which means you’ll burn more calories and get that metabolism burning for hours post-workout,” says Ethan Marine, body architect at Anatomy at 1220, who created this routine.
You don’t even have to hit the gym to hit every single muscle in your lower body. There are great bodyweight exercises that will do the trick—targeting your glutes, quads, calves, hamstrings, both the fast- and slow-twitch muscle fibers, hip stabilizers, and more.
These 10, Marine says, are the best of the best. Work them into your regular legs workout. Or, do them as a bodyweight condition circuit. If you choose to do the circuit, do three to five sets of 20 reps per exercise.