You don't need weights to strengthen your lower body, just this 12-minute workout

Lifting weights is an excellent way to build muscle, but it's not the only way. It's possible to build strength using your body weight alone with workouts like this one from yoga instructor Arianna Elizabeth.

Elizabeth's routine is designed to strengthen the major muscles in the lower body, while also boosting your mobility. It only takes 12 minutes but it will set your legs on fire.

How to do Arianna Elizabeth's lower-body routine

13 Min LOWER BODY BURN OUT \\ Inner thighs \\ Quads \\ Calves \\ Glutes - YouTube

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No equipment is needed for this workout and it's all done from a standing position, so you can skip the yoga mat. Elizabeth guides you through each move, demonstrating the correct form. She doesn't give any verbal cues, so you'll have to keep your eyes on the screen.

If you want to challenge yourself, you could repeat the routine to work your legs harder. You could also team it with an upper-body dumbbell workout to turn it into a full-body session.

How it helps

This routine is ideal for beginners looking to get into strength training. You'll learn foundational moves like squats and modified lunges while activating a wide range of lower-body muscles like your quads, glutes and calves.

In addition to building strength, this workout helps improve your flexibility and mobility. The cossack squat, for instance, involves moving into a side lunge position that increases hip and ankle flexibility. The wide-legged forward fold at the end will also loosen up a tight back.

This routine can enhance coordination as well, as it encourages you to flow between movements and engage different muscles simultaneously. Plus, those single-leg movements will challenge your balance!

Remember to focus on engaging your core throughout the routine. This activation will not only improve your stability and balance but also maximize the workout’s overall strength benefits.