If you can’t get on the squat rack, or you just want a simple session that’ll see you in and out the gym in less than 30 minutes, then this express workout is exactly what you need. In 20 minutes you’ll light up your glutes, quads, hamstrings and calves all whilst staying in the same spot using just a pair of dumbbells, so you don’t have to waste time setting up bits of kit (or waiting for the gym bro who’s been hogging the leg press for the past half an hour).
To overload your muscles in minimal time, so you get more bang for your buck, this workout is circuit, which means constant movement with little rest. If you’re concerned this style of training won't reap rewards in comparison to heavy weightlifting, think again. According to the National Academy of Sports Medicine, circuit training prompts the same muscle fibre recruitment and anabolic signaling that conventional resistance training does. Plus, because of the shorter rest periods between each exercise you don't need to go as heavy with the weights.
