SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

At-Home No-Equipment Lower Body Warm Up Exercises

Prepare for leg day with this set of lower body warm up exercises. An at-home no-equipment aerobic routine, complete with instructions, calories burned, music playlist, and interval timer.

Lower Body Warm Up Exercises

Prepare for leg day with this set of lower body warm up exercises. An at-home no-equipment aerobic routine, complete with instructions, calories burned, music playlist, and interval timer. https://www.spotebi.com/workout-routines/at-home-no-equipment-lower-body-warm-up-exercises/

Description: Repeat this circuit 1 time.

Equipment: no equipment

Lower Body Warm Up Exercises Instructions

1. Run in place: 60 seconds. Stand straight, open your chest and start pulling your knees up.

2. High knees: 60 seconds. Pull your knees up to waist level, keep your core tight, and slowly land on the balls of your feet.

3. Jumping jacks: 60 seconds. Stand with your feet together and your hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position.

4. Butt kicks: 60 seconds. Kick your feet up, until the heels touch the glutes, and pump your arms at the same time.

5. Mountain climbers: 60 seconds. Get down into a plank position, bring one knee up toward the center of your stomach, and then quickly alternate between legs.

From the Shop

Monthly Membership
Monthly Membership

6. High kicks: 60 seconds. Keep your core engaged and lift one leg as high as you can in a fast-paced move. Return to the starting position and repeat with the opposite leg.

7. Reverse lunge twist: 60 seconds. Take a step back with your right leg, bend both knees and rotate your torso to the left. Return to the starting position and repeat the movement with the left leg.

8. Squat side kick: 60 seconds. Squat and, as you stand up, switch your weight to the left leg and lift your right leg out to the side. Return to the squat position and repeat with the left leg.

9. Forward leg swings: 30 seconds + 30 seconds. Stand up straight and hold onto a wall. Swing one leg forward and backward in a single smooth movement. Switch legs and repeat.

10. Lateral leg swings: 30 seconds + 30 seconds. Swing your leg across your body from left to right. Switch legs and swing from right to left.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing these lower body warm up exercises:

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …

Train Like A Girl Challenge
28-Day Workout Plan
Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Premium Membership

Online Membership Pack

Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

GO PREMIUM

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Peach & Pistachio Fruit Salad with Raspberry Mascarpone Recipe / @spotebi

    Celebrate summer with this fresh and light Peach & Pistachio Fruit … [Read More...]

    Easy One-Pot Chicken Stew Recipe / @spotebi

    This one-pot chicken stew is healthy but also a hearty meal. It's a … [Read More...]

    Flatbread Appetizers with Yogurt Sauce, Grilled Tomatoes & Chickpeas Recipe / @spotebi

    The flavors of the Mediterranean come together in these flatbread … [Read More...]

    Train Like A Girl Challenge

    28-Day Workout Plan

    Ready to tap into your body’s natural power and reach new fitness heights? Join the 28-Day Train Like a Girl Challenge and master the art of optimizing your hormonal cycles!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2023 Spotebi - All rights reserved