15-Minute Lower Body Blaster Workout (without Squats or Lunges)


By: , – Jessica Smith, Certified Personal Trainer
  :  24 comments   :  129,416 Views

As a trainer, I’m a huge fan of squats and lunges, but I know that joint issues can make these common lower-body exercises pretty painful to do. The good news is that there are plenty of other exercises that can help shape up your lower half!

Whether you need to modify for your knees or simply want to try adding a few new leg moves to your repertoire, join me for this low impact, Pilates-inspired, lower body workout that doesn’t require much space and zero equipment. It's just over 15 minutes, so it's also a great option for when you're short on time! (Oh, and feel free to kick off your shoes to further engage the muscles in your feet and ankles.) Check it out on YouTube, or watch via the embedded video below! 

Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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  • 24
    Thank you Jessica. I love doing your exercises... - 6/16/2016   10:08:05 PM
  • 23
    Thank you SO much for acknowledging that squats & lunges aren't for everyone! Many knees out there are thanking you! :-)
    - 5/13/2016   3:27:25 PM
  • LINA862001
    Thank you Jessica. I love doing your workouts! - 1/30/2016   10:30:32 AM
  • 21
    Thank you Jessica for a 15 minute workout I really felt it. Loved it. - 1/5/2016   8:51:58 AM
  • 20
    Loved that! I was a little off balance for a bit but with a little practice I will have it down in no time! Thanks Jessica! - 11/26/2015   11:52:27 AM
  • 19
    Good one! Works the legs but also trains balance. I felt it! - 7/14/2015   5:01:51 PM
    Thanks Jessica - my arthritis plays havoc with leg exercises and so this is a great alternative - 7/7/2015   4:38:54 PM
  • 17
    Is there a written instruction? I don't have access to the videos in my workout area (at work). Thanks either way. - 2/19/2015   6:01:26 PM
  • 16
    Is there a way I can track this on the fitness tracker so it calculates approximate calories - 5/5/2014   6:35:30 PM
    Wow, what a great workout!!!! I have not been exercising for about a year now :(
    New job took me on the road constantly driving. First day getting back to exercise and needing to be gentle on my knees yet work those legs - this was EXACTLY what I needed. I like it so much I tried her standing abs workout - also great!!! Looking forward to tomorrows workout!!!!! Yay! - 12/14/2013   2:23:19 PM
  • INNIS61
    This is really great. I've been at a hotel for the last 5 days. Most hotel gyms have aerobic machines, free weights and no leg machines. I was just wondering how to work my legs without squats and lunges and this came along. It's wonderful. Reminds me of the leg exercises I used to do in dancing classes long ago. Thanks Jessica Smith. - 12/14/2013   9:34:42 AM
    I have problem watching the video, could you please write down the workout? - 12/10/2013   2:19:38 PM
  • 12
    How are you tracking the calories burned for this one in your fitness tracker? - 12/10/2013   12:46:54 PM
  • 11
    I may have to try this. Running, squats, etc, highly aggravate my knees and hips. - 12/10/2013   11:22:44 AM
  • 10
    I like this! I'm going to check out some of her other workouts. - 12/7/2013   8:38:32 PM
  • 9
    all of Jessica's workouts are good. She always brings new ways to work the muscles. She's become my "go-to" exercise instructor. - 12/6/2013   5:29:52 PM
    I love all Jessica Smith's workouts. - 12/6/2013   5:04:10 PM
    I need this to help with my thigh - 12/6/2013   3:54:10 PM
  • 6
    ouch! these pilates leg workout are no joke, feel the burn! - 12/6/2013   1:42:56 PM
  • 5
    Reminds me of pilates teacher Ellen Barrett, but like her pilates workout on steroids ...

    Be interested to see what she has for arms and upper abs ... - 12/6/2013   10:12:33 AM
  • ALYSSA40
    I'm doing these tonight! - 12/6/2013   9:50:48 AM
  • 3
    I might try this one! Not sure, but I do love Jessica Smith's workouts! I'm a big fan of Pilates for training legs, and this is probably pretty similiar. - 12/6/2013   9:44:16 AM
  • 2
    I just did a couple of Jessica's workouts yesterday! Love them! :) - 12/6/2013   8:40:43 AM
  • 1
    I really enjoy Jessica Smith's workout videos and I will give this one a try. - 12/6/2013   7:59:01 AM

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