20 MIN THIGH WORKOUT AT HOME | All Standing, No Equipment

Follow along with this 20-minute thigh and glute workout you can do at home with no equipment at all. Every exercise is done standing — you never get down on the floor, so you don't need a mat and you won't disturb anyone downstairs. 19 exercises, each one 3 rounds of 40 seconds with 20 seconds of rest. Squats, reverse lunges, jump squats, sumo squats with lateral steps, stiff-leg deadlifts, single-leg work, calf raises and butt kicks — covering quads, hamstrings, glutes and calves in a single session. There is an on-screen timer and a preview of the next exercise, so you always know what is coming and never have to pause the video. Beginners: reduce the range of motion and move at your own pace. The clock is the same for everyone — the intensity is yours. Train with me three times a week on alternate days.