This No-Equipment Lower-Body Sculpt Gives You a Next-Level Burn in 20 Minutes

Sometimes less is more with the best possible workout. While high-intensity moves like burpees and jump squats will surely make you sweat, you can get a next-level lower-body sculpt that burns so good without hurling your body into the air.

In the latest episode of Good Moves, Colette Dong, founder of The Ness, leads a 20-minute lower-body sculpt session that proves you only need a few exercises—and some smart variations!—to make your legs the wobbliest they’ve ever been. “We’re going to hit the glutes, the hammies, the core, and the calves,” she says. “This sculpt is really good for strengthening, lengthening, and toning the muscles. It’s also amazing for stability and all of the control that you need to take you through your daily life.”

What makes this lower-body sculpt workout especially hard is that you’re on one leg a lot of the time. Oh, and you can’t forget about the tiny tweaks that make typical exercises even more challenging, like alternating heel lifts during your squats or a sweat-inducing reverse lunge combo that involves pulses, knee lifts, and kicks. “It’s a really good way to strengthen the muscles, but it’s really low-impact. It’s soft on the joints, good for those bones, and nice for your core because you have a balance element,” she says.

Dong also gives you some alignment check-ins along the way to ensure you’re not just doing the moves, but also doing them correctly. Having the right form allows you to get more out of your workout, as well as ensures your body still feels great post-sweat sesh. When you’re ready to work, press play on the lower-body sculpt video above.

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