20 min LOWER BODY WORKOUT NO EQUIPMENT | Legs Workout at Home

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It's LEG DAY!!! No equipment? Limited space? Try this killer 20 minute lower body workout.
In this no equipment leg workout we’re going to work your hamstrings, quads, glutes and strengthen your core, using only your bodyweight. Take this lower body workout at your own pace. Focus on good form and remember to squat low! Workout details below.
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⏱️ Duration: 20 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 40 seconds work, 20 seconds rest
Lower Body Workout No Equipment Details:
0:15 Static Lunge R
1:15 Static Lunge L
2:15 Squats
3:15 Squat Walk (fwd & bk)
4:15 Curtsy Lunge R
5:15 Curtsy Lunge L
6:15 Sumo Squats
7:15 Lateral Squat Walk (side to side)
8:15 Front and back Lunge R
9:15 Front and back Lunge L
10:15 Kneel to Squat
11:15 Sumo Squat Pulses
12:15 Side Lunge to Side Lift R
13:15 Side Lunge to Side Lift L
14:15 Frog to Extension
15:15 Squat Pulses
16:15 Lunge to Kick R
17:15 Lunge to Kick L
18:15 Plank Tucks
19:15 Hot Feet
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

Опубликовано:

29 сен 2024

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Комментарии : 691

@TIFFxDAN Месяц назад

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@lemonflavoredbleach4640 3 года назад

Hey man I just did the workout, but after the video you never mentioned what brand wheelchair is the best. Any recommendations?

@TIFFxDAN 3 года назад

😂😂😂😂😂😂😂 comment of the year!

@keshavpareek759 3 года назад

😂😂😂

@marystanley3234 3 года назад

🤣🤣😓

@nikhildave7138 3 года назад

I thought this was some regular exaggeration but fuck never have i been so wrong

@phoenixlawton6723 3 года назад

@@nikhildave7138 same, after the workout i didbt feel mich but after a couple minutes my legs shake from walking lol

@im_sorx Год назад

pls do a no equipment series, this was amazing

@Tigerboy5225 3 года назад

After many of these workouts, I can finally see some muscle definition in my legs. Thank you!!

@TIFFxDAN 3 года назад

That's great!! Keep on pushing yourself -- you got this!

@sreyamasud5001 3 года назад

This RU-vid channel is so underrated...all these workouts are soo effective... thank you so much 💙

@TIFFxDAN 3 года назад

Thank you 🙏🏼 really appreciate that. Thanks for training with us!

@wesleyskeen4065 Год назад

Thanks! Best Leg workout I've ever done and that includes machines. I had wobbly legs during the workout.

@TIFFxDAN 7 месяцев назад

Thank you... means a lot. 🙏🏼

@drslothsworth3479 3 года назад

Great workout! A lot of these exercises were new to me so it was fun and challenging.

@TIFFxDAN 3 года назад

Glad you enjoyed the workout!

@waynehostar1550 2 года назад

Great work out! I'm a sweat fest after that. I can still do football feet (hot feet) for 40 seconds at the age of 58! Thank you.

@tong3496 Год назад

Thank you very much. I'm very tired but my legs are small and shapely. I have to exchange with my tiredness. Thank you very much. Now it's time to sleep.🙏

@feenavandermolen9700 3 года назад

Just did this workout and i nearly pass out! Whew! It was tough but a great one. Thank you big time! 💪😊

@TIFFxDAN 3 года назад

Great job!

@vig7095 7 месяцев назад

Very nice workout. Did this workout after playing tennis for 1.5 hours, but still managed to surpass the lactic acid build up on my legs and pushed past the accumulation of pain. Will try to do this workout once every 2 days 🙂

@TIFFxDAN 7 месяцев назад

Wow. Amazing job!!! You're a boss! 🙌🏼🔥

@micronoise2734 2 года назад

You make me stronger. Thank you.

@TIFFxDAN 2 года назад

🙏🏽🙏🏽🙏🏽

@Tonythomas1984 3 года назад

I did this on Friday afternoon after work. I'm pretty strong on my legs and I really enjoyed the workout. The day after though.......oh no. My poor legs. So glad I found this page. Now using it for all my home workouts 💪

@TIFFxDAN 3 года назад

Honored to have you apart of our RU-vid fam Tony. 🙏🏽🙌🏽

@davorm8741 2 года назад

so good workout, legs are burning! how hard can workouts without weights be

@omarfleming6929 11 дней назад

Just finished this workout .. leg day was a success thanks to you buddy!!!!

@Beoski-bj7ef 6 месяцев назад

This workout is real bruh.Love thisss

@TIFFxDAN 6 месяцев назад

🙏🏼

@joejoejacksons Год назад

Couldn't make it to the gym today. This video helped me a lot. Thank you!

@eddieespinosa6576 3 месяца назад

Much needed leg wakeup, thanks!

@rishikalkal-dv6rx 3 месяца назад

Thanks a ton❤

@luis3967 3 года назад

I have a bad right knee this was perfect for it! Thank you so much please do more workouts for 30 yr olds with bad knees

@TIFFxDAN 3 года назад

I've been getting a lot of requests for knee friendly workouts lately - great feedback! I'll definitely come up with something soon!

@JUSTAFUTUREBOY Год назад

WOW BRO how did you come up with this man 🔥

@michaelpirks843 2 года назад

It’s Xmas eve and I’m doing a workout 😱😳. Seriously guys loving these workouts. They are the perfect way to start the day

@im_sorx Год назад

i turned some of these exercises into compound movements with dumbbells, im dying. But I love it !!

@kgonzalez718 10 месяцев назад

This was my first workout for this channel I just found and wow! Hubby and I sweat so much! So surprised as it was without weights! Burnt out but feels great! Will definitely do more workouts on this channel! Is there a daily plan I can follow?

@johnfitzsimons9686 Год назад

Great workout. Just undergone shoulder surgery and needed something lower body with no weights 👍

@beatrizsporchpereira6656 Год назад

Great workout! Thanks 🫠🫠

@Xorital 17 дней назад

Fresh off knee surgery so the lunges are a challenge, but i did it at my own pace. The one with the knees on the floor directly, i just held a low squat for the duration of that part

@xd32319 3 года назад

Great Workout man! Keep em Coming!!

@TIFFxDAN 3 года назад

Thank you - will do!

@Neo-cw6fp 6 месяцев назад

Thanks, Dan, for another great workout!! The doggie at the end of the video tho!!! So cute!!!!

@TIFFxDAN 6 месяцев назад

So glad you liked the video! Thank you!

@ExistenceFirst Год назад

My favorite was the FRONT KICKS!

@MUSAONLINEBUSINESS Год назад

one of the best for lower body ive been working out with this for months,after a tiring day at work i can still workout for 30 minutes and sweat the f*** up

@sandippal7085 4 месяца назад

Awesome ❤❤❤❤❤❤❤❤❤❤

@priyashnadey5271 Год назад

Thank you so much for this! Enjoyed it totally!

@andyloeper 2 года назад

great workout

@raycharmagneubungen8249 2 года назад

Nice!

@MarkKenny-fo8gn 5 месяцев назад

Found that really difficult... 53 and on drugs and drink most of them years, legs are the hardest , next to back. Thanks a million

@MrProTutos 2 года назад

What a great exercise, my legs are on 🔥

@calabis 10 месяцев назад

I tore my patella(not ruptured) and am rehabbing it. My goal is to get through entire vid....once I felt a little fatigue in knee i stopped after like five on both knees and get up in squat position. I will be trying again today...thought i would comment...my legs were on fire, due to atrophy in area

@AKAdministrator Год назад

Oooofdah - thanks! Just the sweat I needed

@lumiyogiwitch2081 Год назад

I'm gonna do the exercises in this video for a month, at least 4 times a week and I'm gonna come back here and share the results!

@Eemmaatt33 Год назад

How’s your first week going? Cheering you on!

@lumiyogiwitch2081 Год назад

@@Eemmaatt33 it's going good! I actually do two more sessions of 30 seconds for the calves after the video, because I want to focus more on that part. Thank youu

@Eemmaatt33 Год назад

@@lumiyogiwitch2081 That’s awesome! I hope you achieve your exercise goals. 😊

@lumiyogiwitch2081 Год назад

@@Eemmaatt33 thank you so much!

@Shadmannnn 11 месяцев назад

@@lumiyogiwitch2081come back

@davidicaza1178 Год назад

Make a part II please!

@-Tristan- 2 года назад

Cool Party for the legs. Do you have a list of the songs played?

@frowchits4302 3 года назад

Keep on making this awesome workouts you the best man🔥🦵💙

@TIFFxDAN 3 года назад

Thank you so much 🙏🏽

@JusJrdn 2 года назад

that was awesome my g

@vamshikrishnasiripurapu 4 месяца назад

Drenched 💪

@turtleonspeed6673 Год назад

I hate leg day, but this was class

@TIFFxDAN Год назад

Love to hear that! Glad you enjoyed the workout.

@shivanshsingh1873 2 года назад

Hey man which exercises do you recommend for knees and above

@bridgetmignott6587 3 года назад

I did the lower body on Saturday and this morning, I can feel it in my butt n leg xxx

@TIFFxDAN 3 года назад

Great job! 🙌🏼

@anerror.8456 3 года назад

10 minutes in and already took a 5 min rest. Pretty fun anyway!

@TIFFxDAN 3 года назад

Love the effort! Just keep working on that endurance - you got this!

@KartikayThakur-gj8md Год назад

bro iam from india hiamachal pradesh 🇮🇳 and i have watched all your videos and you are fantastic bro if you are not busy pls reply me with a heart ❤ bye the way love you bro❤️👍

@campbellblk7484 7 месяцев назад

Jesus this was one hell of a workout, the problem I only have is balancing myself in some moves and my feet hurting during. Great video though.

@TIFFxDAN 7 месяцев назад

Glad you liked it! Balance will come with time and practice... you got this! 🙌🏼🔥

@nitishasharma7421 2 года назад

Sir, Incredible workout, happy to do 🙌🙏💪

@ahmaddynugroho Год назад

i like the squat walk and kneel to squat

@peterlowres2346 2 года назад

Great workout Dan - I’m pooped!

@TIFFxDAN 2 года назад

Nice work my friend!

@lajalanstephens5004 2 года назад

how many sets do you prefer? please respond

@wavewithvayu 3 года назад

Trying this today!

@TIFFxDAN 3 года назад

🙌🏽🙌🏽🙌🏽

@wavewithvayu 3 года назад

@@TIFFxDAN here we go again 🤠

@Livetomakehistory 3 года назад

We Move LETS GO

@TIFFxDAN 3 года назад

Let's do this!

@tomr.6107 11 месяцев назад

The hot feet at the end was killer!😭

@thangno23 3 месяца назад

26.06.2024- We’d ( Hallelujah)🎉

@lexiscespedes8559 3 года назад

OMG!!!! My lèeeeeeeeeegssss

@TIFFxDAN 3 года назад

hahaha. it's a good burn 🔥

@shalveetapareira8868 3 года назад

🔥🔥🔥🔥🔥🔥🔥🔥

@TIFFxDAN 3 года назад

Thanks!

@brianmelesio2128 3 года назад

I’m weak I only lasted 10 minutes doing these workouts every time I bend my knees it feels like I’m gonna collapse

@TIFFxDAN 3 года назад

10 minutes is GREAT! You made it half way. 🙌🏽 I'd say that's a win in my book! This isn't easy, so GOOD job! 👏🏽

@Big_Chico Год назад

This is intense I’m gonna attempt this everyday until it’s no longer an attempt

@adamcohen5662 Год назад

I really don't recommend that. I recommend alternating upper and lower body so your muscles have time to rest and grow.

@Big_Chico Год назад

@@adamcohen5662 I learned that the second day when I couldn’t get up 🤣🤣

@tylerbaker5147 8 месяцев назад

🔥🔥🔥

@antoineroche2073 3 года назад

Hello ! If I do the same exercises, but with a weighted backpack, can I expect to gain muscle ?

@TIFFxDAN 3 года назад

Definitely. Added weight will burn more calories - greater output 🙌🏼

@antoineroche2073 3 года назад

@@TIFFxDAN Thank you

@farmaan1803 2 года назад

Easyyyy btw

@Ehabbasrah 3 месяца назад

❤❤❤❤❤❤❤❤

@ArkAngel_01 4 месяца назад

Do you know how much estimated calories are burned from this workout??

@anzl16 19 дней назад

halfway through im done

@chbend8220 Год назад

No warm up?

@prabhuramasamy5741 11 месяцев назад

Awesome feeling heavy legs 😂

@shalveetapareira8868 2 года назад

❤❤❤❤❤❤❤❤❤

@EMR1870 8 месяцев назад

really good workout but.. calfes???

@LowerMichigan248 6 месяцев назад

those pulse squats are no joke lol

@TIFFxDAN 6 месяцев назад

100% 🔥

@TopReasons Год назад

I had a hard time deciding between the Cuisinart ru-vid.comUgkxbHS6iDzgurU5HDfOQwM9gHX0K703-UyJ (rated # 1 by America's Test Kitchen) and this KitchenAid hand mixer. After receiving the KA, I inserted the beaters and turned the KA unit on in the air. The beaters seemed "wobbly" and I was worried that I may have made a mistake. Then I actually beat egg whites into a meringue (a good test) and found that they whipped up much quicker than usual. Now I think the "wobbly" beaters are built to orbit that way to improve the mixing. The "slow" start is a nice feature, too, and it keeps a thin batter from splashing out when the beaters are first inserted. Because there is little splashing, I find that it's also easier to clean this mixer. About two weeks after purchasing the KA mixer, I was delighted when I read that this year the KitchenAid is rated #1 by America's Test Kitchen! Official validation for my own good taste/instincts.

@ludmilakaren6495 3 года назад

Omg this workout is perfect. Especially because the exercises are mostly more slow and concentrated so we can really feel the burn and perform better each move once it doesnt require too much of the cardio function. Thank you!

@TIFFxDAN 3 года назад

Glad you like it! I feel you on the slow concentrated movements. Burns so good!

@pacisablo 2 года назад

But why does dude have no legs? 🤷🏻‍♂️

@eriktheprayer 2 года назад

how to say "ive never worked out before a day in my life" without saying it dirrectly right here ^^^ good job logan

@Imgonnakmsfr Год назад

YOU REALLY FEEL IT IN YOUR THIGHS! Good job tiff x dann!

@suivatra123 Год назад

I appreciate the fact that you're not afraid to rest also. Makes the video a more human experience.

@vig7095 7 месяцев назад

Ong

@bassicallyU Месяц назад

Never been so thankful for ads in thr middle of the video 😂

@makoygomez3971 10 месяцев назад

I forgot to walk after this exercise

@philsednev Год назад

Crazy how the first time I did this I couldn’t properly finish, revisiting this a month later, I finished strong and did extra cause I still had some left over juices. Love this channel because my endurance and strength is clearly improving!

@angelo2751 Год назад

that’s called progress 💪🏽

@Azidust 10 месяцев назад

Ah thanks it’s normal not to finish lol

@ismaelmercado3524 2 года назад

Greetings, does anyone know the approximate number of calories burned in this routine?

@marziamcnamee8482 Год назад

I am 58 years old and your workouts are amazing.They keep me going Thanks

@thebigstinker334 Год назад

Don’t stop 💪

@monicakelley3 3 года назад

I couldn't make the full 20, but still managed to burn nearly 200 calories. The workout was controlled enough where i didn't feel at risk for injury. It has been 24 hours and two baths later and my legs , still burn. Exactly what I'm looking for!

@TIFFxDAN 3 года назад

🙌🏽🔥🙏🏽

@ardanormm7490 Год назад

@Logan Kelley how you know you have burn 200 calories do you measure with any equipment

@ESO313 Год назад

this looks more like a 100 - 120cal workout to me but i could be wrong

@emmakatemiddleton 2 года назад

My husband and I are on our honeymoon in Greece and we’re in a “cozy” hotel in Athens at the moment. They don’t have a gym so I hopped on here to find a workout suitable for a small hotel room and this was perfect. We’re both sweatin!

@creek3205 3 года назад

12min push up routine, 10min abs routine, 20min leg routine, damn I'm sweating!

@briannk3720 2 года назад

You still on it?

@NazDaRuler Год назад

Still on it?

@MrDmitry4ever Год назад

Still on it?

@rassyaanantadhau7705 Год назад

Still on it?

@pinki6372 Год назад

Still on it?

@italegends5581 Год назад

Bro literally didn’t even try to mention a good hospital after the workout

@nqobilemthethwa861 9 месяцев назад

My legs are shaking😭😭😭

@pier6240 3 года назад

I've always followed big channels, but glad I found you. Interesting exercises, great editing. Hope your channel grows!

@TIFFxDAN 3 года назад

Welcome to the channel! We're glad you found us, too. Thanks for the feedback and compliments - appreciate it!

@yesi23151 5 месяцев назад

I love that he kept in those moments when he needed a break or when he’s off balance. Makes me feel more confident when I work out and that it’s ok if I need to stop or that my balance isn’t perfect

@TIFFxDAN 5 месяцев назад

100%! It's always okay to stop, rest, and do your thing. It's about progress, not perfection - you vs you! 💪🏼

@notcrazy6288 8 месяцев назад

Love your style man. No BS talking, just down to business. Some of these instructors don't know how to shut up.

@SammyChristianGuy 4 дня назад

You got that right.

@josephanderson6178 2 года назад

This is my second video from you. I’m 310lbs until I weigh myself again. I never knew my knees could be a snap crackle pop mascot. 😂😅 Also, as someone who has muscular calves, I didn’t realize how little muscle/strength I have in my upper legs. 😂

@AS-zz6ne 2 года назад

Awesome job!! Keep up the good work dude 👍

@jadouuu6 8 месяцев назад

DAMN! my legs are SHAKIN right now. I finished the workout but I almost quit midway through it. Cant wait to feel the progression slowly come in each time. Thank you.

@TIFFxDAN 7 месяцев назад

Awesome job!!! 🙌🏼

@BaezTTV Год назад

Solid workout. I injured one of my shoulders and was looking for something that didn't use dumbbells.

@1person2wheels4life 3 года назад

I've been trying to find a workout like this for ages!! I'm so glad I've come across your channel, I'll be using it a lot🤩🥵

@TIFFxDAN 3 года назад

Happy to hear that. 🙏🏽

@matthiaszielinski2343 Год назад

Any idea about the calorie range that gets burned during this workout? I use it regularly and just would like to know. Thanks!

@oem_slim Год назад

Killer! I'm turning 51 in June and have always been in shape but have gotten off track. Slowly working my way back so starting with body weight is a plus for me. Great workout and yes YOU WILL SWEAT!