Lower Body Transformation Burn Workout Without Weights

Hope You Don't Have to Walk Up Any Stairs Tomorrow

If you’re looking for a workout that can give your legs the burn of a lifetime, then you should look at the one below.

The workout will burn and help shape every muscle in your legs, from your hips to your toes. Every muscle will be worked in some kind of way. Some more than others, but don’t be surprised if you won’t be able to walk very well for the next few days.

You’ll feel as though your legs have significantly changed after doing this workout just once.

Lower Body Burn

Get the sexy legs and butt you’ve always wanted with this lower body burn.

The workout isn’t easy since all of the focus is on your legs the entire time.

Here is the workout:

  • Squats – 20 reps
  • Sumo Squats – 20 reps
  • Squat Jumps – 20 reps
  • Squat Pulse – 30 seconds
  • Sumo Squat Pulse – 30 seconds
  • Back Lunges (Right) – 10 reps
  • Back Lunges (Left) – 10 reps
  • Switch Lunges – 20 reps
  • Donkey Kicks (Right) – 10 reps
  • Donkey Kicks (Left) – 10 reps

Do 3 sets to complete the workout. Give yourself 30 seconds rest between each exercise and 90 seconds rest between sets.

Adjust the rest times as needed but remember to always try to push yourself past your limits.


Squats help build a good foundation for the lower half of your body.

This is going to make your hamstrings much stronger and give you a butt that has much more shape to it.

Although most of the focus on squats is in your hamstrings, you’ll be building stronger quads and, in a small way, your calves as well.

Air squats. #squats #exercise

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Sumo Squats

Very similar to squats, but these are going to work on a different area of your legs. Yes, you’ll still be getting a lot of work in your hamstrings and glutes.

You will be able to work the inner and outer thigh. People tend to not have much focus on these areas. Don’t ask me why but these areas are something that people need to put more emphasis on.

You should want a balance for how strong your legs are. You don’t want one area to be significantly stronger than another area. This is when injuries start to occur at a much higher rate.

Sumo Squat. #fitness #exercise

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Squat Jumps

These are exactly like squats, but with a jump added in.

The little bit of calf work you were getting from regular squats will be amplified significantly.

You’ll also get the added benefit of boosting your cardio during this exercise. It will suck because the burn will come to your much quicker than it usually would, but sticking with this exercise will increase your strength in a short time.

Squat jump. #squats #exercise

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Squat Pulse

This is a squat that you’re bouncing in. More of the focus will be on the upper part of your hamstrings because you aren’t fully standing up.

You barely raise from a squat position. Your legs will be working the entire time. There is no rest while you’re doing this exercise. When you’re in a squat position, your legs are working, but adding the slight pulse will force your legs to work even harder.

Sumo Squat Pulse

This is another pulse but in the sumo squat position.

You’ll be getting the same benefits as the sumo squats, but with that added benefits because of the pulsing motion, you’ll be doing.

Back Lunges

Back lunges are going to work a lot on your upper legs. Mostly your hamstrings and quads.

This is a different motion than squatting so you are going to feel the burn but in a different way. Lunges are good for isolating one leg at a time and can show you how much work you need to do on one side.

Reverse lunge #fitness #exercise

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Switch Lunges

Think of switch lunges as being on the same level of jump squats. You are really working one entire leg at a time.

This may be one of the tougher exercises to do, especially towards the end of the workout.

I can firmly say this is going to suck and really push your legs to the limits.

Switch lunges #fitness #exercise

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Donkey Kicks

At this point in the workout, especially on the third set, your legs are going to feel like jello.

When you begin on the donkey kicks, the entire upper half of your legs are going to be feeling the pain, but this is when you really start to see a change in your legs.

This exercise usually puts a lot more emphasis on your glutes, but when you’re doing so many more legs leading up to this, you’ll feel this exercise all over.

Donkey kicks #fitness #exercise

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