30 Min Intense No Jumping Leg & Glute Workout at Home – Sweaty Dumbbell Lower Body Burn

Intense no jumping leg & glute workout at home for women – sweaty 30 minute lower body burn with dumbbells and a resistance band. This knee friendly, low impact, apartment friendly leg workout targets your legs and glutes without any jumping, perfect if you want an intense leg day without hurting your knees.

Looking for a powerful lower body workout that is joint friendly but still super sweaty? This no jumping leg and glute workout at home is designed for women who want to sculpt and strengthen their legs and glutes without high impact moves. Using simple dumbbell and resistance band exercises, we focus on controlled, effective movements that will make your muscles burn.

In this 30 minute lower body workout, we combine strength, toning and muscle activation to create a complete leg and glute session you can do right in your living room. No gym, no machines, no jumping – just you, your mat and your weights. Every exercise is follow along, so you can train with me in real time.

WORKOUT DETAILS:

⏱️ Duration: 30 minutes

💪 Focus: Legs, glutes, lower body strength

🏠 Location: At home, no gym needed

✅ No jumping, low impact

🦵 Apartment friendly

EQUIPMENT:

1 pair of light to medium dumbbells
1 resistance band
Exercise mat
Water bottle and a towel – it’s going to be sweaty!

Workout structure:
0:00 🔹Warm Up
03:03 🔹Workout: 40 sec on, 10 sec off

Exercises:
03:03 🔹Round 1: 40 sec on, 10 sec off
11:25 🔹Round 2: 40 sec on, 10 sec off
19:45 🔹Round 3: 40 sec on, 10 sec off

28:03🔹Finisher: 60 sec on

29:15🔹Cool Down & Stretch

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HIS WORKOUT IS PERFECT FOR YOU IF YOU WANT:

A no jumping leg workout at home
A knee friendly leg workout that still feels intense
A sweaty lower body workout for women
A leg and glute workout with dumbbells and resistance band
An apartment friendly routine with zero impact
WORKOUT STRUCTURE:

Short warm up to prepare your lower body
Strength-based leg and glute circuits
Glute activation and isolation work
Intense finisher for that extra burn
Gentle cool down and stretch
Stay with me until the end and focus on good form. You can always take low impact options or pause for a quick break if you need it – just come back and finish strong with me.

If you enjoyed this intense no jumping leg & glute workout at home, let me know in the comments and tell me which exercise burned the most! Save this video for your next leg day and share it with a friend who needs a knee friendly, apartment friendly lower body workout. 💪🔥
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Music: https://www.epidemicsound.com

Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk.

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