Do you have no time to work out? Do you have no money to go to a gym? Who says that you can’t perform an amazing training routine without having a gym membership? You can start with this fat-burning home lower-body workout that lasts only fifteen minutes! It’s aimed at sculpting your quads, hamstrings, calves and glutes in order to make your legs beautiful and well defined. You do not need to buy any expensive fitness equipment as all you’ll need is a timer. This workout can transform your body in no time!

This fifteen-minute lower-body workout consists of effective fat burning exercises such as bicycles, squat kicks on alternating sides, squat jumps, flutter kicks, sumo squats, glute bridges, donkey kicks on both the left and right sides, etc.

Bicycles, squat jumps, and flutter kicks are fat-burning moves that improve your heart rate and accelerate calorie burning. Lunges, squats, and donkey kicks work on your leg and butt muscles to sculpt well-defined legs and a round buttocks. Each move should be performed for thirty seconds with ten seconds of rest in between each exercise.

You can choose your own level: beginners should do this workout twice; people with intermediate fitness levels should do it four times and the more advanced should do it six times. You should rest for one-two minutes in between rounds.

Are you ready to sculpt your dream body? If you are, scroll down to see how to perform these moves correctly in order to avoid injuries. Stop making excuses and start your training routine right now!

READ MORE: 10 things nobody tells you about trying to get a flat belly after age 40​!

#1. Bicycle

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Credit: BetterMe

#2. Flutter Kick

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Credit: BetterMe

READ MORE: 8 effective thigh toning exercises you can do at home

#3. Jump Squat

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Credit: BetterMe

#4. Glute Kickback

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Credit: BetterMe

#5. In & Out Squat

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Credit: BetterMe

#6. Donkey Kick

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Credit: BetterMe

#7. Squat with a Side Kick

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Credit: BetterMe

#8. Glute Bridges

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Credit: BetterMe

READ MORE: 8 moves can help tone your arms without a gym

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