Quick circuit to improve leg strength and cardio fitness

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Squat and cardio intervals – tone up your legs with squats and get your heart rate up with cardio intervals. See the post for exercise instructions and free workout printable #squatworkout #squatvariations #howtosquat #legworkout
Exercise Instructions

How to squat

  • Have your feet a little more than hip distance apart, parallel or slightly turned out.
  • Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor.
  • Make sure your knees don’t go any further forward than your toes.
  • Come back up gently, making sure you don’t jerk your knees backwards.
  • Avoid arching your back or rounding your shoulders and keep your neck in line with your spine.

Knee lifts

  • Raise your arms overhead
  • Lower your arms as you lift one knee
  • Raise your arms as you lower the knee
  • Lower your arms as you lift the other knee

Side leaps

  • Start by standing with your feet close together.
  • Raise your right knee, then jump sideways to the right, leading with your right leg.
  • Follow through with your left leg, bringing your left foot close to your right.
  • Now lift your left knee and repeat to the left.


  • Stand with your feet together and arms by your side. Jump your legs wide as you take your arms over your head.
  • Lower your arms as you jump your feet back together.
  • It’s important that you don’t let your knees rotate inwards as you land. To help avoid this, turn your toes outwards slightly as you land.


  • Stand with feet close together and take small jumps up and down.
  • Allow your knees to flex slightly as you land.


  • Keep your shoulders back and abdominal muscles engaged.
  • Focus on jogging in a controlled way, don’t land heavily on your feet

Before you do this workout, please read these safety guidelines.

Download a free printable of the workout

Squat workout in A4 size
Squat workout in letter size

Other leg workouts for you to try:

Butt toning pulse squat challenge The Fit LookSquat workout with printableThigh exercise challenge

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