Do This Leg Workout At Home To Strengthen Your Lower Body

If you are looking for a practical and useful way to get strong and shapely legs, this leg training at home is what you were looking for.

However, before starting, it is a specialized routine that will serve purely to get your legs working (and also includes this leg training at home, exercises for the abdomen). If you want to work the remaining parts of the body, it would be convenient to include an additional training day that includes exercises for the upper body.

General description

Duration: 5 weeks

Training Days per week: 2

Material: Exercises with body weight

Objectives: Tone muscle mass in the legs and lose weight

Level: Intermediate / Beginner

Workout exercises for legs at home

Before starting with this leg training at home, we must properly warm the body, following a protocol similar to the following that I provide:

Perform 3-5 minutes of stationary cardio: 

Whether cycling, running or rowing.


In addition to helping us improve our performance during training, it reduces the risk of injuries. Ankle, knee, wrist, neck and Cuban rotations are some of the stretching exercises we can do.

Central nervous system activation circuit: 

It is the same as stretching, but is more focused on helping us activate the body to perform better. Before we begin, we can do a small sequence of some random exercises that will help us fully activate the muscles of our body. A good example would be that for day 1 and 3; we would do: 5 squats, 5 CrossFit abs and 3 push-ups with the knees supported, without any rest and trying to perform the sequence three times.

Once the warm-up is done, it is time to go through the selection of exercises for this leg training at home:

Workout for legs at home – Day 1

5 × 25 Squats

3 × 12 Burpees

3 × 10 Leg slide 

2 × 0: 20 seconds doing Wall press

2 × 12 Crunch

2 × 10 Oblique Crunch (10 per side)

Workout for legs at home – Day 2

1 × 100 Squats with our body weight (count the total time invested, you can rest until you complete them, taking into account that the rest will be the minimum necessary)

3 × 15 Strides (with each leg)

3 × 10 glute kicks

2 × 20 CrossFit abs…

Dieting tips to Make Things Easier

We leave you a series of tips to diet correctly, controlling certain details that are critical in this regard and that we may be missing:

Counting calories

The first and most important step in our journey through the world of nutrition is to find out the amount of calories we are consuming, on average. Establishing a food diary and recording what we consume a week is an important milestone.


When it comes to concluding what we are doing, it is time to see if we are losing weight, gaining it or staying the same. If our weight has not fluctuate much, we should know that our current intake is close enough to our maintenance.

If we are gaining weight, our average consumption is higher than maintenance. It is good to apply the numbers calculated by our basal metabolic rate and the calories consumed, to see the real effect it has on our body.

As each body is unique, this universal formula will not work the same in all. Therefore, it is essential to test it and change certain elements that fit us correctly.

Beware of miracle diets

Nothing good can be expected from miracle diets. We must keep in mind that at any time we restrict calories for more than a day or two, whether through diet, exercise, or both, our metabolism slows down.

The effect is most noticeable with long-term diets or drastic calorie reduction. This explains why so many people who follow diets end up gaining more weight than they lose.

If we subject our body to a poorly structured or alarmingly low-calorie diet, our body responds to the perception of “energy crisis”, reducing the metabolic rate by regulating the body through hunger and metabolism reduction

As a natural response, anxiety is unleashed in our brain, causing appetite to wake up to absurd levels, trying to ingest any energy source we have within our reach.

Be realistic

If we really want to achieve goals, we must be realistic with the goals set, that is, if we want to gain muscle mass, we have to be aware that we have to gain fat.

The same goes the other way around; that is, if we want to lose weight, we must lose muscle in the process. It is obvious that proper training and a good diet will help us minimize the impact, but let’s not dream that everything will be perfect.…


With an increasing awareness about preventing childhood obesity, the idea that sweeteners can help achieve it has become widespread and is a valid option. But are they really suitable for a child’s feeding? In what dose?

Sweeteners: not recommended for children under 3 years old

A sweetener is an additive that is added to food to provide a sweet taste and, in most cases, does not provide much energy. In recent years, its consumption has increased to prevent tooth decay and reduce cases of childhood obesity or diabetes. However, it is not advisable to use sweeteners in food in children aged 1 to 3 years.

The non – nutritive sweeteners (are usually classified into nutritive or non – nutritive or caloric and non – caloric) are the least 30 to 13,000 times sweeter than natural sugar. For this reason, fewer amounts are needed to sweeten the same. They are used mostly in processed foods such as:

  • Baked goods.
  • Sweet.
  • Desserts.
  • Dairy products.

Natural sweeteners

Natural sweeteners are sugar substitutes that are often advertised as the healthiest option for sugar or other sugar substitutes. The World Health Organization recommends reducing the consumption of free sugar (the one we add to our diet) to 25 grams daily (which corresponds to 5% of the daily calories consumed).

  • Honey: Honey contains between 70% and 80% fructose and glucose. It may contain small amounts of bacterial spores that could produce botulinum toxin, so it is not appropriate to offer honey to children under one year.
  • Maple syrup: It is extracted from the trunk of different types of maple. It is usually used as a substitute for honey in vegetarian diets. It is an aqueous solution with sugar content ranging from 70% to 90%.
  • Xylitol: It is slightly lower in calories than sugar and does not promote tooth decay or cause an increase in blood glucose. It is mostly used to sweeten candies, cookies, and sugar-free gum.
  • Natural stevia: The form that is marketed as a natural sweetener is not the plant or the dried leaves. In the European Union, the stevia leaf extract labeled with E960 or steviol glycoside (the scientific name of the sweet compounds found in the leaves of the stevia plant) is marketed. It has a powerful sweetening power, as much as sugar, although with almost no caloric intake.

Contraindications of stevia

The consumption of the Stevia rebaudiana plant is not authorized in the European Union. What we buy is one of the processed and purified extracts: rebaudiana A, called additive E-960. In the US, the FDA only considers steviol glycosides safe and, therefore, they are suitable for consumption.

For the FDA, the acceptable daily intake of these glycosides is 4 milligrams per kilo of body weight. Most of the foods to which stevia has been added are soft drinks, cookies, breakfast cereals, and candies.

In general, natural sweeteners are safe. But are they healthy? No clear advantage for the health of the consumption of this type of product has been demonstrated. Moreover, consuming too much-added sugar, even if they are natural sweeteners, may involve some health problems such as tooth decay and weight gain.

Remember that a balanced diet for the little ones consists mainly of consuming fruits, vegetables, nuts, and legumes. And it is important to insist on the importance of physical exercise and avoid a sedentary lifestyle.…

Does exercising cause hunger?

Many people have the feeling that physical exercise causes appetite. A study by the Imperial College of London and the University of Surrey, in 2007, revealed that training after meals manages to shoot the hormones that suppress hunger. That is why active people have less appetite after exercising, and even the effects may last until the next meal. 

Here are more details about whether exercising causes hunger or not.

Those who develop a sports activity usually burn, on average, about 492 calories, compared to 197 of those who lead a more sedentary life. After exercising, those who made a physical effort usually eat more amount compared to those who did nothing, 913 against 762. When considering the amount of energy burned, it was found that athletes would consume fewer calories, 412 versus 565.

In this investigation, it was detected that the levels of the hormones PYY, GLP-1, and PP, which are responsible for informing the brain when the stomach is full, immediately increase as soon as the exercise is performed. These data were also confirmed with the opinion of the participants in the study, who detailed that they felt less hungry during that period.

In the past, there was some concern about the consequences that sport could have when feeding. After exercising, people usually eat a greater amount of food, and that could cancel any effect in reducing kilos. However, more recent research shows that sports activity alters people’s appetites, helping them not gain more weight.

Although it seems the opposite, it must be said that physical exercise fails to increase people’s hunger, and sometimes reduces it. With training, hormones that increase the feeling of well-being and calm the desire to eat.

Recently, the work of researchers from The University of Western Australia has also been known, where they compared the relationship between the exercise done mildly and intensely with appetite. The conclusions were published in The International Journal of Obesity and showed that people who perform a smoother activity tend to eat more than those who exercise more intensely.

Those who trained at a higher rate had lower levels of the hormone ghrelin, which is responsible for stimulating the desire to eat, also showing higher blood sugar levels. All this helps to reduce the desire to eat.

If you think that sports activity makes you hungry, it is best that before training you consume pasta, brown rice or whole-wheat bread. The important thing is that you avoid overeating and also do not take refuge in the industrial bakery, which is loaded with calories and does not give you anything from the nutritional point of view.…