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

By , Jessica Smith, Certified Personal Trainer
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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Thanks Report
CECELW 6/7/2021
Jessica is my favorite exercise "coach" Report
DEE107 3/27/2021
thanks Report
Ty Report
NASFKAB 11/21/2020
Great Report
MUSICNUT 11/18/2020
Thanks for the great article! :) Report
VHAYES04 10/12/2020
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JUDY1676 8/17/2020
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PATRICIAAK 8/12/2020
:) Report
love the 15 minutes workout i did them yesterday as i used the meditation program at 15-minutesmanifestation Report
Going to try these to see if they help or bother my pelvis. Am looking for some stretches to do on certain days after I walk, or maybe when the weather won't allow for that. Report
Thanks Report
Thanks! Report
Great workout! Report
Thanks! Report
Great article thank you Report
Thanks Report
Thank you. I appreciate no squats and lunges. They're hard on my artificial knees. Report
Good workout for me since i have arthritis....now i need to work on my balance! Report
Great workouts

Great workouts Report
thanks for the motivation Report
This is a great work out for me. I cannot do the traditional lunge stuff.
Great workout! I love all of Jessica's workouts and do them several days a week! :) Report
Looks good. Report
Sort of retro routine. Report
I like this articles for lower body workouts as I had knee surgery recently and lunges and squats are not something I can do yet. Report
Anything is better than nothing Report
I have a new philosophy.
I'm only going to dread one day at a time.
- Charles M. Schulz Report
Thanks, great workout. Report
Thank you Jessica. I love doing your exercises... Report
Thank you SO much for acknowledging that squats & lunges aren't for everyone! Many knees out there are thanking you! :-)
Thank you Jessica. I love doing your workouts! Report
Thank you Jessica for a 15 minute workout I really felt it. Loved it. Report
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! Report
Good one! Works the legs but also trains balance. I felt it! Report
Thanks Jessica - my arthritis plays havoc with leg exercises and so this is a great alternative Report
Is there a written instruction? I don't have access to the videos in my workout area (at work). Thanks either way. Report
Is there a way I can track this on the fitness tracker so it calculates approximate calories Report
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! Report
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. Report
I have problem watching the video, could you please write down the workout? Report
How are you tracking the calories burned for this one in your fitness tracker? Report
I may have to try this. Running, squats, etc, highly aggravate my knees and hips. Report