Leg Slimming Bodyweight Intensity Workout

Dec 16, 2012 by

Lower Body Workout


Hello Loves,

Just as promised I got an amazing Bodyweight Only Leg Slimming Workout. Just a little warning, this is gonna look easy :), but I would love to see your face once you’re done with it. This routine is only 24 minutes long, but if you count the little break you will get between each part, then it’s gonna be a little longer.

From time to time I start noticing that my legs are starting to look just a bit bulkier than I’d like for them to be, so that’s when I cut down on weighted workouts to about once every two weeks, and all I do is bodyweight ( only for my lower body that is ). Body weight routines can get your legs in shape quite fast and keep them slim but still with muscle on them.

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch



Workout Explanation


All I was using in this workout is my Gymboss timer. There are 4 parts in this workout. Each part is 6 minutes long. There will be no break in each part but you can take a break after.

There is 2 exercises per part, first exercise needs to be done to your Max Effort, second exercise is only for recovery. The trick is to keep moving the full 6 minutes, try not to rest at all.


Part 1

Set your timer for two intervals. First interval is 35 seconds ( Mas Effort ), second interval is 25 seconds ( Recovery Exercise ), for the total of 6 rounds. You will go through both of these two exercises 6 times.

  • Dynamic Low Jack
  • Alternating Back Lunge


Part 2

Your timer timer stays the same. Again, same concept, 2 exercises, 6 rounds ( back and fourth ).

  • Diagonal Variation Jump Lunge
  • Semi-Low Side To Side


Part 3

Your timer timer stays the same. Again there is 2 exercises back and fourth. First exercise Max Effort, second exercise Recovery Effort.

  • Skater Side Jump Lunge Jump
  • Alternating Side Lunges


Part 4

Your timer stays the same, and you already know the drill :).

  • Diagonal Squat Jump
  • Bodyweight Squat

If you are a complete beginner, make sure to check out variations that I’ve showed in the Workout Recap part of the video. Also beginners can decrease their max intervals, and increase their rest. So for beginners the timer will look like this: 20-25 seconds of Max Effort, 35-40 sec of Recovery Effort.


Have Fun Training!!!

Hugsie Hugs,


My This Week’s Article For EvilCyber.com – “Bodyweight Fat Loss Workout“.


LovingFit Facebook Page


Lebert Equalizer Total Body Strengthener

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  • SuSu


    • Ha Ha :))) Second! GL where is GL???? πŸ˜›

      • Gerri Lee Schafer

        where do you think I was????? sleeping of course……….lol….didn’t get up till 9 am, then skpyed with my brother in Berlin for an hour before working out…just having a look at this now πŸ™‚

  • love this!!

  • Kelis “Milk Shake” and the dog…damn this will be hard.

    • Ha Ha Ha, yeah, I always come up with different songs and remix them in my mind just for Donya πŸ™‚

  • steffi_dk

    Almost first;) The snow is gone now-this is so sad:( The good thing is, I have time to work out again. I did the workout, you posted on evil cyber, the one with all the squats+10 min interval skipping. I think, IΒ΄ll do an upper body wo tomorrow. Good to be back:)

    • There is no snow here either :(, it’s been pretty hot

      • steffi_dk

        Well, itΒ΄s not really hot around here, just warm enough to melt it away right before Christmas. It sucks, but at least I can go back to do something else than playing in the snow all day long:D

  • Zivenaberry

    More of these please!! When it’s leg day I just groan because heavy weighted squats just kill my back. I’ve herniated the same disc at least twice, and I just have to baby it and lower the weight (a lot which makes me kinda sad because I know I could do it if not for my stupid back). These kinds of workouts I can really get behind! I’ll be doing this today or tomorrow πŸ™‚

    • Yep, next one will be this style too πŸ™‚

  • taltul73

    that was an evil workout… i know you.. and even so, i told myself…”maybe… maybe…. it will not be so bad”….mmmm….. my legs will cry tomorrow morning…the 35 second took for every to end…and the 25 so fast..hehehehe

    thank you

    much love and a wonderful day

  • ltwin

    A greeeeaat one!!!!! Thank you Tanush-Dorogaya!!!
    have a wonderful day everyone!

    • Have a wonderful day sweetie!

  • Mel

    Wow that workout was a killer. your workouts are the best, i am going home for Christmas at the end of the week and I plan on getting my mum brother and sister working hard doing all your killer workouts with me while iam home.

    • I am so glad you like working out with me Mel πŸ™‚

  • So excited to try this workout tomorrow…..just watching it hurts my legs!!!!! You are the best Tati:)

  • I can hear my legs screaming (help! help!) just reading on tis.. hehe. will get it done this week. Thank you as always! πŸ™‚

  • I am crying just watching this πŸ™‚ I haven’t fully recovered from last weeks soreness, I am down to a minute though on trying to sit on the toilet lol. Going to attempt this routine tomorrow.

    • This one was a really really good pain πŸ™‚

  • Jeanne

    Looks like such a fun workout and love it coz it comes with cardio! Too bad my downstairs neighbours don’t appreciate me getting in shape πŸ™‚ Will have to find time for it when they are all away! Btw, is there any reason you are doing your workouts barefoot? I tried it a couple of times, but my knees didn’t really like it… So I am back to wearing my shoes which makes it softer for my knees.

  • Mary Lou

    We had an incredible Ice Storm last night so everything was delayed by 2 hours. I dropped the rounds to 5 so I could get out and tackle the ice sooner, and I’m glad I did, after 5 rounds I was dripping. I really felt my calves in the diagonal jump lunge. Was I doing them right or wrong??? Stance too wide maybe?

  • Genn

    This workout looks excellent!! I’m about to try it for today’s workout!!!

    Are there gonna be any more monthly challenges???? I really loved them!

  • Karmalife

    This workout was awesome! Better than any gym workout I’ve ever done in the past. Tatianna, you have really changed my views on exercise and I appreciate all that you do! I have a feeling I am going to be super sore tomorrow. Thanks again!

  • Diana

    That little song in the beginning was awesome. You should make it the theme of the LovingFit page! LOL Seems to be a tough workout though – too bad I already did my workout for today… I save it for tomorrow. Thank you Tati for all your effort to make these workouts!

  • I was hoping this workout will rid the cellulite off my thighs. heeheehee…. :p

  • Shanna

    This was wonderful! I have very strong legs so anyworkout that can make them burn is a keeper:)thank you Tati, you are a blessing:)

  • Well the good news is this workout does go by really fast, the bad news is it’s still painful:) Definitely feeling it in my legs and but today. Really good on cardio too.

  • Gerri Lee Schafer

    just finished this one :))))) very quad intensive………..I like it………..did 15 minutes of light cardio on the bike to finish it off

  • Lili Suke

    This workout is amazing! I can hardly walk πŸ™‚ my most stubborn area is the legs. Do you recommend to do this kind of workout for a while and then again the ones with the weights in circuit?Or mix them up in one week? I am doing 2x lower and 2x upper body workouts a week. Thank you Tati, as the others said, you are a blessing for us πŸ™‚

  • Hi Manuela,

    Welcome to LovingFit, you can definitely do that, the only problem is you will have less energy for the actual workout.

  • It was pure torture Tati. You got me on this! Waaaaaa… pain pain pain… I did only the 1st round of part one with touch down , then i did only low jacks…………. i did not know how i made it through the 24 minutes of pain and torture.. my nose was watery and i was in a messy sweat.. and oh all i remember was P A I N!!

  • Hard!!! but I like it. It was a struggle…flow only happened in Part 3 for me.
    Warm up: 5 mins, then did 2 rounds of a modified GL cardio
    50 HKS – 25 JJ
    50 SSS – 25 JJ
    50 RS – 25 JJ
    I set my timer to see how long this routine with breaks will take me to complete it, it took me a total time of 27:29. I went for light jog right afterward for 11:57, the original plan was to go for 15 minutes. My cool down and stretching was for 10 minutes.
    Kuddos Tati on another well put together routine.

    • Jeanne

      Hi Lvette_1! If you don’t mind me asking, what are all these HKS, SSS and RS? πŸ™‚

      • Jeanne,
        HKS: High Knee Skipping
        SSS: Side to Side Skipping
        RS: Regular Skipping
        JJ: Jumping Jacks

        • Jeanne

          Thanks! Now I am aware of special fitness terminology of yours πŸ˜‰

  • Jeanne

    That was rough! It was definitely a very HIIT! I don’t think I have ever sweated so much, Tati. After the WO I did 15 minutes of cardio, as you recommended. Only I couldn’t eat anything after the workout since I wasn’t feeling hungry at all. I wonder if it normal. I just had a glass of juice and an apple. That lasted me until lunch. I will be definitely doing this WO again!

  • Hi Tati! I feel pretty strong when it comes to lower body (unlike my upper body, which is still weak and screaming after these last 2 weeks at work, never carried so much weight in a day, booooo….), but my legs are also my biggest issue (short, thick and paperwhite, hahaha). Watching this video made me realize that back in my Bodyrock.tv days I did a LOT of these and a lot of jumprope skipping and my legs DID go slimmer. I do not plan to do any hard workout till the end of this week, but then the work madness will be OVER and I can finally keep on going with my plan πŸ™‚ I will for sure add this workout to my January schedule!!!

  • Loved this one! It was nice to do legs without weights for a change. It seemed to zoom by compared to weighted reps. I liked the ones you posted on EvilCyber too πŸ™‚
    Think I’m going to do like you mentioned and only do weighted lower body every 2 weeks or so. My legs aren’t getting too bulky, but I’d like them to stay how they are. Thanks as always for the great workout!

  • Christian

    WOW, that is all i could day! I did this on Monday morning, it was such an enjoyable and brutal WO!
    I love that your workouts are becoming harder and harder!
    Thanks for a cool workout!

  • steffi_dk

    I LOVED this workout!! Awesome, thanks:) Very brutal, but so much fun!

  • ??? ???? ??? ??????, ??? ? ?? ?????? ???? ???????? ????? ??????????!!! ?????!!!

  • I did it yesterday. i really love your Bodyweight workouts. This workout was a very challenging workout and I can feel a sweet pain in my booty today.

  • SuSu

    Owwww..,.killer workout. Feel like my legs are going to give out on me now. Loved at the end when you had to do your dance with your hands. I totally understand now. You are so funny Tatitat.

  • After eating lots of food last night i did this in the morning, fasted, and…..

    I thought i was gonna die of a heart attack! really intense workout, i was sooooooooooo glad when i had finished!

    after that i did a short low impact/pilates style leg mini workout: http://www.youtube.com/watch?v=e-LlQM5jvGk did 3 sets…. it looks so easy but i could hardly finished each set! BUTT BURN ! im gonna start doing more of this type of workouts..

    finished off with 100 calve raises and stretching…

    and then i had a deliciooooous post workout breakfast.

    Chestnut sweet bread french toasts! topped with ricotta cheese, banana, a bit of chia seed and a few raisins. IT WAS WONDERFUL

    and that is the best bread ive ever tasted, i dont like eating grains on a regular basis but this was really worth it!… it is whole grain and with no chemicals or weird stuff added and with pieces of chestnut in it. DELISHHHHH

    thanks tati for almost killing me with this wo! Hope u had a wonderful christmas!

  • Petra

    This was so hard, especially part IV during which I had to take breaks in between. I followed up with 15 min of Tae Bo cardio and 3 -1min planks. My legs have gotten a bit bulky and I so needed this. Do you suggest I do a 15 min cardio afterwards or an Ab routine?
    I think my arms have gotten slightly big too, what’s the best method to slim them down a bit. Thanks a lot.<3

  • Hi Lindsay,

    So happy you are joining us here on Loving Fit πŸ™‚ – Welcome!!! Let me know if you ever have any questions, if I by accident missed your question in the comment section you can always message me on facebook.

  • Loved it! Thanks!!!!!

  • JB

    Brutal!!! Felt like my legs were going to seize up at one point lol πŸ˜‰
    This was my first workout after taking a week break so that made it extra intense for me. Finished w/the abs climber routine and then collapsed in a heap on the floor…
    Need to pick out an upper body routine for tomorrow and start the new year right!!!
    Happy New Year to everyone πŸ™‚
    Thanks as always Tati

  • Happy New Year! I did this workout finally and it was wonderful! It was actually perfect for how I was feeling today. I had a rather lazy day…well, a lazy week, though I’ve been keeping up with training, but today I felt like I needed a good workout. And the plyometric aspects of this got that extra energy out and made me feel great.

    I couldn’t take scores, but I remembered my range of reps for the max intensity exercise:

    part 1: dynamic squat: 18-22

    part 2: diagonal jump lunge: 22-25

    part 3: skater side jump lunges: 28-31

    part 4: diagonal squat jump: 17-21

    Finished with a cardio routine, about 10 min long. Then some planks! xo

  • Hi Tatianna – Can you provide some comment on weight training and fat loss for women. I am trying to slim down my legs. Should I use heavy weights with low reps and short breaks between. I see you posted a bodyweight routine for slimming legs, but can one really expect great results to firm up and reduce cellulite in this way?

    • If you are trying to slim down your legs then I suggest to do HIIT style bodyweight only strength training workouts followed by 20-30 minute light cardio after. The HIIT session should be about 20 minutes as well. Don’t use weight if you’re trying to slim down the legs ( I’ve learned that from my personal experience ). Because if you use weight without losing the fat your legs will just look bigger.

  • Darinaj

    on my next week schedule

  • Hi Tati, me again πŸ™‚ I FINALLY did this workout today! I only did 3 parts and one round of part 4, then my legs gave up and my head started spinning πŸ˜€ I am pouring sweat as I am writting this, one drop got into my eye and it is buuurning πŸ˜€
    I need to work on my lower body (= get the fat of my thighs) so I decided to do workouts like this one every week. I really LOOOVE this one and I will for sure repeat it very soon and FINISH IT COMPLETELY :))) Stretching comes next…

  • Olesya

    Tanya,privet.You mentioned here that you are 135 lb.What is your height?What do you think about neoprene shorts and belt.I usually wear them when I workout.Is it good idea?And last question.I see that you workout with bare feet.Is there more benefits than if
    you are wearing athletic shoes?

  • ashlie winner

    I am in the market for sweatpant capris like the one your wearing here. Where can I find some?
    Thanks so much!

  • I’ve done this a few times and I see a difference when I wear my skinny jeans.

  • OMG how can you do 15 minutes of cardio AFTER THIS? I wanted to quit after the first exercise, my legs are shaking soooooooo bad. My “cardio” is going to be foam rolling to my poor legs and butt lol
    Amazing killer workout Tati! πŸ™‚

  • ???????!!!

    ?????? ????!!!???????? ??????? ???? ????? ? ???????? ? ??? ????????? ???????????!!!?????????? ??? ????? ???? ????????? ?? ?? ????? ????? ??? ??????????? ???!!!!!???

  • Petra

    I revisited this workout today. It was hard, but I was able to finish it with a break between each part. I also completed 5 – 1 min planks and 15 min of tae bo. Now off to look for an upper workout for tomorrow.
    Tati- would you suggest abs or cardio afterwards?

  • yboog

    Good evening Tati,
    I really enjoy this routine!
    I did it last week and again tonight.
    8 min jump rope before and 10 min jump rope after
    + 10 min hula hoop : )
    Thank you!

  • isalia_c

    Hi Tatianna,
    My friend told me of your workouts and I picked this one to start with…nothing like starting in the deep end haha!! I know tomorrow my legs will be crying! It was as mentally tough as it was physically which makes the challenge harder but so much more rewarding to finish it without giving up. The only modification I did was in the last round – I did regular squats and squat pulses because I was seriously puffed out. I did 10 mins jogging and finished with some planks with my sliders and then a 10 min stretch. Looking forward to adding more of your workouts into my weekly schedule. Thanks

  • What a great workout!! It is the end of the day and my legs and tush are sore!! I started with a warm up for 10 minutes, then first part of Round and Firm Booty Challenge. After finishing the workout I completed the other part of the Challenge. Then, I also did abs, Perfect Abs Afterglow and I improved my time and form for 3 minutes from last time! Finished with some stretching, oh and IITC, I am doing three jumping jacks + drop down burpee, great challenge as well!

    Thank you so much Tati, you are really awesome!!

  • Patricia Acosta-Ramirez

    Lovely workout as always, this is one of my favorite lower body workouts!
    Started with 10 minute warmup and first part of Round Booty challenge = 100 Regular Bridges
    Then I did the workout with no modification in advanced form.
    Ouch that was painful!!!
    Then I finished with second part of Round Booty challenge.
    At the end I did 100 strict burpees with push ups and a cool down after it.
    I’ll be going for a power walk later today!!

    I love you Tati,thank you so much!!

  • Revisited this one for by first week back. Went really simply…did not think of the reps just my form. Started with basic warm up, and finished with a 10 minutes stretch.

  • oberlee

    Awesome stuff! I’ve done this one a few times. Good for when I don’t want something complicated. Got a nice sweat on and it’s short and intense, but not too much so. Goes by fast, too! I finished this with some bridge roll-outs on balance ball and one leg bridges. I need to start work on mah bootay. I need to watch your new video on it, as clearly you’ve been doing well in that department! Happy Sunday. πŸ™‚

  • Carmen Parara

    This workout was a ton of fun and burning all over my lower body, which I like, of course! The length of the intervals were perfect. I really don’t think I could have done anything keeping proper form passing 40 seconds. The dynamic power jump jacks was my favourite exercise from all.

  • Tracey

    I really really enjoyed this Tati! I love your intense workouts and the fact that I have room to grow. I actually did all moves as you did but i did have to pause and shake out. Love it. I don’t post much, but i really hope you continue to create workouts for us. I think it would be really cool if you did a site for subscription, so we could be guarenteed weekly workouts! I would join.