SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • Membership
    • Free Challenge
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

At-Home No-Equipment Lower Body Warm Up Exercises

Prepare for leg day with this set of lower body warm up exercises. An at-home no-equipment aerobic routine, complete with instructions, calories burned, music playlist, and interval timer.

Lower Body Warm Up Exercises

Prepare for leg day with this set of lower body warm up exercises. An at-home no-equipment aerobic routine, complete with instructions, calories burned, music playlist, and interval timer. https://spotebi.com/workout-routines/at-home-no-equipment-lower-body-warm-up-exercises/

Description: Repeat this circuit 1 time.

Equipment: no equipment

Lower Body Warm Up Exercises Instructions

1. Run in place: 60 seconds. Stand straight, open your chest and start pulling your knees up.

2. High knees: 60 seconds. Pull your knees up to waist level, keep your core tight, and slowly land on the balls of your feet.

3. Jumping jacks: 60 seconds. Stand with your feet together and your hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position.

4. Butt kicks: 60 seconds. Kick your feet up, until the heels touch the glutes, and pump your arms at the same time.

5. Mountain climbers: 60 seconds. Get down into a plank position, bring one knee up toward the center of your stomach, and then quickly alternate between legs.

From the Shop

Monthly Membership
Monthly Membership

6. High kicks: 60 seconds. Keep your core engaged and lift one leg as high as you can in a fast-paced move. Return to the starting position and repeat with the opposite leg.

7. Reverse lunge twist: 60 seconds. Take a step back with your right leg, bend both knees and rotate your torso to the left. Return to the starting position and repeat the movement with the left leg.

8. Squat side kick: 60 seconds. Squat and, as you stand up, switch your weight to the left leg and lift your right leg out to the side. Return to the squat position and repeat with the left leg.

9. Forward leg swings: 30 seconds + 30 seconds. Stand up straight and hold onto a wall. Swing one leg forward and backward in a single smooth movement. Switch legs and repeat.

10. Lateral leg swings: 30 seconds + 30 seconds. Swing your leg across your body from left to right. Switch legs and swing from right to left.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing these lower body warm up exercises:

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …

Summer Detox Challenge
8-Week Program
Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!
JOIN US!

Unlock VIP Status!

​

Claim your FREE 1-Week SlimDown eBook now! Subscribe today for immediate access to the best tips and powerhouse workouts for lightning-fast weight loss. Join us and let’s dive into this transformative journey to unveil a healthier, fitter YOU!

​

    ​

    Built with ConvertKit

    Health & Fitness Programs

    • Beginner Edition / @spotebi

      Beginner Edition
    • Fat Loss Edition / @spotebi

      Fat Loss Edition
    Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    • Email
    • Instagram
    • Pinterest
    • YouTube

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Helpful Links

    • shop
    • cart
    • account
    • plans
  • home
  • Featured Recipes

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Strawberry, Avocado & Feta Summer Salad Recipe / @spotebi

    Summer is all about sweet-and-savory fruit salads. And this … [Read More...]

    Loaded Mediterranean Hummus Recipe / @spotebi

    This Loaded Mediterranean Hummus with all the yummy stuff is exactly … [Read More...]

    Summer Detox Challenge

    8-Week Program

    Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • PLANS
    • Email
    • Instagram
    • Pinterest
    • YouTube

    Copyright © 2025 Spotebi - All rights reserved