20 minute – Lower Body Circuit

Lower Body Circuit – 20 minutes

This circuit can be completed with body weight alone, or with weights if extra resistance is needed.

There is strict work to rest ratios for each set. Complete the movement for the specified time – the rest time is all you should take between sets.

There are two versions of this circuit. If you find the Lunge/ Jump Squat Circuit movements, or the shorter rest too much too soon, start with the alternative Lunge/ Squat Circuit .

Lunge/ Jump Squat Circuit

ExerciseSet 1 TimeSet 2 TimeSet 3 TimeSet 4 TimeSet 5 Time
Lunges - lead with right leg50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
40 secs on
20 secs rest
50 secs on
10 secs rest
Lunges - lead with left leg50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
40 secs on
20 secs rest
50 secs on
10 secs rest
Jump Squats50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
40 secs on
20 secs rest
50 secs on
10 secs rest
Sumo Jump Squats50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
40 secs on
20 secs rest
50 secs on
10 secs rest

Lunge/ Squat Circuit

ExerciseSet 1 TimeSet 2 TimeSet 3 TimeSet 4 TimeSet 5 Time
Lunges - lead with right leg50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
20 secs on
40 secs rest
10 secs on
50 secs rest
Lunges - lead with left leg50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
20 secs on
40 secs rest
10 secs on
50 secs rest
Squats50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
20 secs on
40 secs rest
10 secs on
50 secs rest
Sumo Squats50 secs on
10 secs rest
40 secs on
20 secs rest
30 secs on
30 secs rest
20 secs on
40 secs rest
10 secs on
50 secs rest