The Best 15 Minutes Leg, Butt, and Thigh Home Workout


So, you only have 15 minutes to work out? We’ve got you covered with our quick workout that will tone your lower body. No need to hit the gym!

Not everyone has an hour or two to dedicate to working out, at least not every single day. Many of us lead busy lives which means there’s only a small window each to workout. The good news is you can get in an efficient workout even if you don’t have an hour to spare. 

Our full 15-minute leg, butt, and thigh workout will have you feeling great for the rest of the day. If you’re craving those endorphins, grab your water bottle and let’s get down to it!

6 Must-Have Workout Accesories for Sweat Sessions

So, just because you have to workout, doesn’t mean it should be boring. There’s workout accessories that can help make working out fun:

  1. Head/earphones 

Have you ever worked out without headphones because you forgot or lost them? It’s the worst, and it feels like the workout is dragging on forever! Skip buying a pair of dollar store headphones and get some Airpods, Raycons, or Skullcandy earphones. These are three of the most notable headphones brands. Not only do they sound great, but they last. You won’t have to buy another pair for a while as long as you take care of them. 

  1. Hand held body massager 

Working out will do one thing to your body – make it sore! To relieve soreness, we highly recommend getting a body massager. We promise you it’ll be your favorite purchase all year. Just check out those reviews!

  1. Insulated water bottle 

It’s not a good workout without three things: motivation, headphones, and a water bottle! Take it a step further and get an insulated water bottle. Having an insulated water bottle will help keep your water nice and cold. 

  1. Weights (leg or hand)

If you want to burn more calories, you need to add weights to your workouts. You can use hand or ankle weights

  1. Resistance bands 

Resistance bands can help you tone your glutes. If your goal is get a bigger booty, you’ll want to buy resistance bands ASAP. Resistance bands work by adding more force to your workouts without having to use weights. It takes a good amount of effort to stretch these bands, hence the name resistance bands. 

  1. Workout towel

A good sweat session requires a great workout towel. Don’t let sweat stop your flow, get a workout towel you can use to wipe away any sweat. The feeling of sweat dripping down your body can be a great feeling, but it can also become a distraction if you start sweating enough. Skip the distraction, and use a workout towel! They come in different colors and designs to fit your preference. 

How to Get Rid of Cellulite on Thighs

Besides surgery and non-invasive treatments, you can get rid of cellulite by devoting time to doing workouts that specifically target your legs, butt, and thighs. You don’t expect see any overnight or quick results, but you will see them eventually so keep that in mind. 

  • Drink more water. Besides keeping you healthy and hydrated, water has been shown to improve lymphatic and blood flow – which will help tighten your skin. 
  • Lose weight. Those who are overweight or obese will find that with weight loss comes less cellulite. 
  • Get a massage. Now you have another reason to get a massage (besides stress). Massages help with lymphatic drainage. With the hand of your partner, yourself, or a massage therapist, you can reduce cellulite with consistent massages. 
  • Workout and workout some more! Focus on workouts that will specifically help with toning your lower body. 

1. Narrow + Regular Squat2 sets, 60 secs

Narrow + Regular Squat

Narrow squats are ideal for getting a bigger booty. Use resistance bands to increase the difficulty of this workout. A narrow squat is similar to a regular squat, except with narrow squats you don’t extend your knees all the way out. You keep your feet close together while you squat vs. a regular squat where you stand with your feet shoulder width apart and bend your knees outward. 

2. Donkey Kick + Pulse2 sets, 60 secs

Donkey Kick + Pulse

For a donkey pulse kick, you will start on your hands and knees. Make sure your back is arched and your hands are shoulder-width apart. Next, while keeping your knees bent lift your leg slowly into the air. Hold for 2-3 seconds before releasing. Repeat with opposite leg until you complete a full set. For floor exercises, a soft, thick workout mat will be your best workout buddy.

3. Leg Raise Pulses2 sets, 60 secs

Leg Raise Pulses

For leg raise pulses, start by standing up with your feet together. With your hands on your hips, raise your right leg and kick it upwards in a swift motion. Do this repeatedly until you’ve completed one set. Then, repeat with your left leg. We highly recommend using ankle weights for this workout. Be prepared to really feel the burn, though!

15 mins at home legbutt thigh workout

4. Reverse Lunge2 sets, 60 secs

Reverse Lunge

Reverse lunges are incredibly easy. Start with a confident stance. Your hands must be placed at the hips, and take a step backwards using your left foot.

Bring your hips down until your front leg’s thigh is parallel to the floor. Make sure that your right knee is directly above your ankle. Your back leg should be bent at a 90-degree angle, with your left knee pointing towards the ground and heel lifted off the floor. Finish your rep by pressing your right heel firmly onto the ground and moving your left leg forward to return to standing position. Switch legs, and bring your right leg backwards. (Remember to have a good pair of workout shoes, or you’ll hate your life later when your feet at throbbing.)

5. Curtsey Lunge2 sets, 60 secs

Curtsey Lunge

To do a cursty lunge, stand with your feet together and arms relaxing at your sides. Using your right foot, draw a half-circle while moving it counter clockwise so it moves part your left foot. Put your hands together at heart level. Next, do a lunge. Your knee should only be a few inches off of the floor. Go back to the standing curtsy position and do the lunge on the opposite side. Feeling the sweat? A workout towel can help you feel (somewhat) dry until your sweat session is over. 

6. Rainbow Leg Lift2 sets, 60 secs

Rainbow Leg Lift

For a rainbow leg lift, start on your workout mat. You’re going to be on your hands and knees for this. Raise your right leg slowly and make a rainbow with your foot. Return to the starting position. Repeat with the other side. Don’t forget your workout mat, especially if you’re working out on hard floors. 

FAQ: Best Practices for Toning Your Lower Body

Is preworkout necessary? 

No, you don’t have to use preworkout. Those who use preworkout usually want a way to boost their energy levels. With increased energy levels, you can workout longer and harder. 

How many days does it take to see physical results from consistently doing lower body workouts?

Usually, if your goal is to lose weight, you’ll start seeing changes within a couple weeks. If you’re goal is muscle gains, you’ll notice changes within 6-8 weeks if you’re a beginner. If you’re already an expert, you should notice gains quicker. 

Can I get rid of cellulite by working out?

Yes, you can improve cellulite by working out. You have to remember to focus on workouts for your lower body. 

How often should I do lower body workouts?

You should be training your lower body at least 3 times a week maximum. Make sure each workout lasts at least 15-minutes long to ensure the toned results you want. 

Is it bad to do lower body workouts everyday?

Yes, three times a week is the most you should do “leg day”. Doing leg day more often won’t help you get gains any faster. 

How can I improve my lower body workouts?

You can improve your lower body workouts by adding workout gear that makes you workout harder. The harder you workout, the more calories you burn. The more calories you burn, the more weight you lose. 

How can I slim and tone my lower body?

The key to slimming and toning your lower body is being consistent with specific workouts that are meant to tone the lower body. Our workout is perfect for toning your lower body in less than 20 minutes!

15 mins at home legbutt thigh workout

Keep Working At It – You’ll See Results!

Like we mentioned, you won’t see results overnight. It takes consistent hard work every week to see the toned lower body you want. Don’t discouraged when the results don’t come as quickly as you think. Keep working out, drinking water, and making healthy decisions when it comes to your diet. Once you do see results, it’ll be worth every ounce of sweat. The saying goes, anything that’s worth it won’t come easily. 

Feel free to reach out your healthcare provider or a nutritionist if you need help with coming up with a workout plan, or even coming up with a diet plan. Remember, working out is only part of living a healthy lifestyle – your diet matters too. And everyone is on a different journey. Don’t compare your journey to someone elses’s, you’re exactly where you need to be. Don’t rush your body either. Overdoing it on working out will slow down your progress. 

15 mins at home leg/butt/thigh workout

Recent Posts