Do This Bodyweight Leg Circuit For Explosive Power, Fitness, And Fat-Burning – Fitness Volt

Lack of time and facilities are two of the most common barriers to exercise (1). That’s because many people believe that they need to spend hours in a well-equipped gym to improve their fitness and body composition. They also assume that anything low-cost or low-tech can’t be effective.

As a personal trainer with more than 30 years of experience, I know the truth: You can get in great shape without state-of-the-art gym facilities or lengthy workouts. In fact, 20-30 minutes of training a few times a week is all you really need.

Of course, if you have dreams of winning the next Mr. Olympia or running at the next Olympics, you’ll need to commit more time and energy to your workouts. But, for the rest of us, little and often is the best way to get fit, lose weight, and feel good.

That’s why I’m such a massive fan of calisthenics training. Using just your body weight for resistance means you can exercise anywhere and anytime, so you have no excuse to skip your workouts.

Think that bodyweight exercises are too boring or basic to be effective? Think again! Program them correctly and they can be very bit as productive as other types of strength training (2).

In this article, I share one of my favorite bodyweight leg circuits. Tried and tested by many of my personal training clients, this workout will sculpt your legs, build explosive power, improve your fitness, and help you get lean without having to go to the gym.

Plyometric Basics

While there is nothing wrong with conventional bodyweight squats, lunges, step-ups, etc., they aren’t the most challenging exercises. Consequently, if you are already reasonably fit, you’ll need to do a lot of time-consuming reps to challenge your muscles.

However, there is another way to overload your muscles that doesn’t rely on a high training volume – plyometrics.

Plyometrics involve a rapid stretch followed by a powerful contraction. Like a rubber band or coiled spring, your muscles generate lots of force after being stretched. However, all that force means your muscles tire more quickly, negating the need to waste your valuable time on high-rep sets.

Compare bodyweight squats to squat jumps, for example. The former is pretty easy, and most people can do dozens of reps. In contrast, squat jumps are much more challenging, and you won’t want or need to do anywhere near as many.

In addition, plyometric exercises have a big impact on your heart and breathing rate, driving both sky-high. Do several plyometric exercises back-to-back and you’ll get a great cardio workout without having to resort to time-consuming jogging, cycling, etc. 

This all adds up to a very effective, time-efficient workout that, because you don’t need any equipment, you can do it at home, in your hotel room, or at the local park. In short, it’s the perfect excuse-free workout method.

Workout Overview

Do the following workout 1-2 times per week as part of a balanced split routine.

For example:

• Monday: Leg circuit
• Tuesday: Upper body
• Wednesday: Rest
• Thursday: Leg circuit
• Friday: Upper body
• Saturday: Active recovery
• Sunday: Rest

Do five laps of the circuit using these work/rest intervals. Note how the durations increase and then decrease in a pyramid fashion:

• 1^stcircuit – 30 seconds work per exercise/30 seconds rest
• 2^ndcircuit – 40 seconds work per exercise/20 seconds rest
• 3^rdcircuit – 50 seconds work per exercise/10 seconds rest
• 4^thcircuit – 40 seconds work per exercise/20 seconds rest
• 5^thcircuit – 30 seconds work per exercise/30 seconds rest

#	Exercise
1	Alternating Plyo Step-Ups
2	Box Jumps
3	Banded Broad Jump
4	180-Degree Squat Jump
5	Plyo Hip Thrust
6	Ankle Hops

But before you begin, make sure you spend a few minutes warming up and preparing your muscles and joints for what you are about to do. Start with 5-10 minutes of easy cardio, e.g., jogging or jumping rope, followed by dynamic mobility and flexibility exercises for your ankles, knees, hips, and lower back.

Related: The Best Upper Body Bodyweight Exercises for All Levels

Exercise Instructions

Get the most from your workout by performing each exercise correctly. Good form will also lower your risk of injury. Follow these step-by-step instructions or get hands-on instruction from a qualified personal trainer.

1. Alternating Plyo Step-Ups

While step-ups can be an effective exercise, they are a bit of a slow burner, meaning you have to do a lot of reps before they start to take effect. This alternating plyometric version is challenging from the get-go and provides the perfect start to this short but intense bodyweight leg circuit.

Steps:

1. Stand in front of a sturdy knee-high step.
2. Bend one leg and place your foot on the top of the platform.
3. Drive down through your foot and explode upward.
4. Switch legs mid-air and land with your opposite foot on the step.
5. Transition immediately into another rep and repeat.
6. Continue for the prescribed duration.

Tips:

• Make sure you place your entire foot flat on the top of your platform.
• Use your arms to help you leap even higher.
• Push down and not forward with your lead foot to avoid tipping your step over.

2. Box Jumps

Box jumps are one of my favorite power exercises. However, I always teach them with a step-down between reps rather than jumping down. Stepping down involves less impact making it easier on your joints. But, if you prefer to jump down off your box, you are welcome to do so. Just make sure to do so on a forgiving surface and wearing cushioned, supportive shoes.

Steps:

1. Stand facing a knee-high box or bench. Your feet should be roughly shoulder-width apart.
2. Bend your legs and descend into a half squat.
3. Explosively extend your hips, knees, and ankles and jump onto the platform.
4. Step down, reset your feet, and repeat.

Tips:

• Make sure you land in the middle of your box and not on the edge, as this could cause it to tip over.
• Ensure a rapid turnaround between the squat and the jump to maximally recruit all available muscle fibers.
• Use your arms to generate momentum and jump higher.

3. Banded Broad Jump

Vertical jumping exercises are very quadriceps-dominant. While this is not necessarily a bad thing, doing nothing but box jumps, squat jumps, etc. could leave your glutes and hamstrings underdeveloped. Horizontal jumps hit your glutes and hammies more, making them a logical choice for this workout.

Steps:

1. Attach a loop-type resistance band to a waist-high anchor.
2. Stand in the loop with your back to the anchor and the band across your hip crease.
3. Bend your legs, push your hips back, and then leap forward against the resistance offered by the band.
4. Land on slightly bent legs to absorb the impact, take 2-3 steps back and repeat.

Tips: 

• Test your anchor before you begin to make sure it won’t fail mid-set, which could cause severe injury.
• Swing your arms to jump further and make this exercise more effective.
• Only do this exercise on a non-slip surface.

4. 180-Degree Squat Jump

While conventional squat jumps are a great exercise, adding a 180-degree twist makes them even better. A half-turn of rotation means you’ll need to work much harder to stabilize your ankles, knees, and hips on landing, increasing hip abductor/adductor engagement. This is also a great exercise for improving agility and coordination.

Steps:

1. Stand with your feet shoulder-width apart, toes turned slightly outward.
2. Descend into a moderately deep squat and then immediately extend your legs to leap upward.
3. Rotate through 180 degrees so you land facing the opposite direction.
4. Land on slightly bent legs to absorb the impact and then repeat by turning back the way you came.
5. Continue for the desired duration.

Tips:

• Do this exercise on a level surface to avoid injury, e.g., a sprained ankle.
• Reduce the rotation to 90 degrees/a quarter turn if 180 degrees is too challenging.
• Use your arms to help you rotate faster and jump higher.

5. Plyo Hip Thrust

Most exercisers are familiar with hip thrusts – they’re a classic exercise that targets the glutes and hamstrings. This plyometric version is even better as it will really tap into those critical fast-twitch muscle fibers. Despite being a jump-based exercise, plyo hip thrusts are a moderate-impact exercise, making them ideal for the latter part of this workout.

Steps:

1. Sit on the floor with your upper back resting against a stable bench.
2. Bend your legs and plant your feet flat on the floor a few inches from your butt.
3. Drive your feet into the floor, push your hips toward the ceiling, and jump your feet a few inches off the floor.
4. Land, bend your legs, and repeat.

Tips:

• Put a booty band around your knees to increase glute engagement.
• Make sure you use a sturdy bench that won’t tip over during your workout.
• No bench? No problem! You can also do this exercise lying flat on the floor.

5. Ankle Hops

Most of the exercises in this circuit involve your calves. However, they’re only really working indirectly. This final move puts your calves front and center, ensuring they get a great workout, too. Being smaller muscles, your calves also don’t demand as much oxygenated blood, so this exercise should provide your heart and lungs with a brief rest.

Steps:

1. Stand with your feet together and arms by your sides. Bend your elbows to 90 degrees. Bend your knees slightly.
2. Using your ankles more than your knees, jump up into the air and then land on the balls of your feet.
3. Continue for the prescribed duration.

Tips:

• Do not allow your heels to touch down as doing so takes work away from your calves.
• Keep ground contact time as short as possible – imagine the floor is red-hot.
• You can also alternate between a wide/narrow stance for variety and to challenge your calves from different angles.

Conclusion

You don’t need a room full of fancy gym equipment to have a great workout. In fact, you can build explosive power, endurance, and fitness almost anywhere when you train with plyometric bodyweight exercises.

Bodyweight exercises are decidedly low-tech, which means a lot of people undervalue them. However, despite their simplicity, exercises like squat jumps and plyo push-ups have the potential to transform your body.

As a veteran personal trainer, I understand that consistency is the most critical factor for achieving your fitness, performance, and body composition goals.

That’s because even the best workout won’t do anything for you if you don’t do it regularly. And while I have nothing against gym-based workouts, even the most well-written routine is worth less than the paper it’s written on if you don’t do it.

So, stop making excuses and start getting in shape with this bodyweight leg circuit for power, fitness, and fat-burning. With no need to go to the gym, it’s the perfect excuse-free workout for home exercisers.

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1. Herazo-Beltrán Y, Pinillos Y, Vidarte J, Crissien E, Suarez D, García R. Predictors of perceived barriers to physical activity in the general adult population: a cross-sectional study. Braz J Phys Ther. 2017 Jan-Feb;21(1):44-50. doi: 10.1016/j.bjpt.2016.04.003. Epub 2017 Jan 14. PMID: 28442074; PMCID: PMC5537451.
2. Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench press and push-ups at comparable levels of muscle activity results in similar strength gains. J Strength Cond Res. 2015 Jan;29(1):246-53. doi: 10.1519/JSC.0000000000000589. PMID: 24983847

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