Cardio Legs Workout: 10 Moves & 2 Sample Routines
Natasha Caleel
The article is verified by Natasha Caleel
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
Discover how to effectively train your legs while doing cardio and find your perfect cardio legs workout here!
Table of Contents
Cardiovascular training, such as running, is a great way to strengthen your lungs and heart. However, when it comes to building leg muscle, it can be harder to build and sustain muscle density with only cardiovascular exercise. On the flip side, leg strength exercises build muscle but have less of an impact on your cardiovascular fitness.
But what if you want to train both these aspects at the same time?
In this case, cardio leg exercises can be a great way to do so, especially for those who have little time for training.
This article will discuss the best exercises for building a full cardio leg workout.
Note that cardio workouts differ. For example, both jogging and sprinting are considered cardio exercises. You cannot build much muscle by jogging; however, sprinting or interval running does actually build leg muscle. This article covers casual steady-state cardio.
Does Cardio Build Leg Muscle?
All in all, cardio alone is not ideal for building legs, as resistance exercises that increase muscle time under tension have a greater effect on muscle growth. [1]
This is why many people who want to build muscles in their lower body as well as improve their cardiovascular strength tend to separate their leg and cardio workouts.
Splitting your leg and cardio training sessions has both limitations and benefits.
The benefit of training legs and cardio in separate training sessions is that you should have more energy to focus on each aspect, which translates into greater gains and improvements.
On the other side, the main limitation of training legs and cardio separately is that it needs more time, as you would be required to dedicate one entire training session to each type of workout. [1]
Basic Principles of a Cardio Leg Workout
Cardio can be included as part of your leg workouts to help you improve power, endurance, and strength and can increase efficiency, saving valuable time in your day.
- Always warm up prior to your cardio leg workout to prevent injuries and support performance. Ideally, perform dynamic stretches to prepare your muscles and joints to perform explosive moves.
- Slowly increase intensity as you warm up to provide a cardiovascular stimulus and improve endurance. Include compound leg exercises to provide a greater input to your muscles.
- Include dynamic movements to promote both muscular and cardiovascular strength. Keep your core engaged to stabilize your body as you perform dynamic movements.
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10 Exercises for Your Cardio Leg Workout
Cardio and leg exercises can be combined to create a dynamic workout and build muscle whilst improving your cardiovascular strength.
Here is a list of exercises that work both your leg muscles and cardio.
1. Running in Place
Running in place can be used as a warm-up exercise and entails jogging on the spot.
How:
- Start with a slow jog, then slowly pick up your pace, or increase the range of motion to add intensity.
- If you want to further increase the intensity of the exercise, you can use a skipping rope as you run in place.
2. High Knees
High knees is a simple yet intense exercise that can be included as part of a dynamic warm-up.
How:
- Run in place while bringing your knees high up towards your chest.
- Start slowly and pick your pace as you go to increase intensity.
- Add a rope to further intensify your workout.
3. Dynamic Hamstring Stretches
Dynamic stretches can be used as a warm-up exercise to prepare your muscles for the physical effort.
How:
- Extend one leg in front of you and hinge back at the hips to lean forward and stretch the hamstrings.
- Repeat on both legs. Ensure to keep your back neutral to prevent back aches.
4. Skater Hops
Skater hops are a highly dynamic exercise that can be used to develop endurance and power.
How:
- To perform skater hops, you are required to skip laterally and land on your outer leg.
- Then use the same leg to push off to the other side and land on the opposite leg.
5. Squat Jump
Squat jumps are a compound movement that can be used to develop both muscular and cardiovascular strength.
How:
- Start upright and place yourself in a squat position.
- Then push through your legs to jump up.
- Land softly as you swiftly bend your knees to move back into a squat position.
- To protect your knees, ensure they always point outward over the toes when in a squat position.
6. Sumo Squat Jump
Sumo jump squats are a dynamic compound exercise that targets your inner thighs.
How:
- Place yourself in a sumo squat position, with your toes pointing out and your legs placed wider than hip-width.
- Push through your legs to jump up, then softly land back into a sumo squat position.
- Always ensure your knees point outward over your toes when in a squat position to prevent injuries.
7. Side Jump To Squat
Side jump to squat helps you improve agility, power output, and strength.
How:
- Place yourself in a squat position, then push through your legs to jump high as you propel your body to the side.
- Land softly in a squat position and repeat on both sides.
8. Lunge with Front Kick
Lunges with front kicks are a great way to target your legs and glutes whilst improving your cardio fitness.
How:
- Start upright, then lunge back.
- Use your front leg to lift yourself up as you move your back leg to the front and kick.
- Swiftly bend your knee to move back into a reverse lunge. Repeat on both legs.
- Keep your core tight and your back neutral to promote good posture and prevent back pain.
9. Alternating Lunge Jump
Alternating lunge jumps help improve agility, coordination, stability, and endurance.
How:
- Place yourself in a lunge position, then push through your front leg to jump up.
- Switch leg mid-air and land back into a lunge position.
10. Reverse Lunge Jumps
Reverse lunge jumps provide a great stimulus to the glutes and legs, as well as help improve cardiovascular strength.
How:
- Start by standing upright, then place yourself in a reverse lunge position.
- Use your front leg to push through and jump up.
- Land softly on your front leg and bend the knee to move back into a reverse lunge position.
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Sample Cardio Leg Workouts
Below, you can find two leg and cardio workout samples to try out and use as a template to build your own.
Sample Workout #1
Dynamic hamstring stretches: 10 on each side, 3 sets, 30sec rest
Running in place: bouts of 15 sec, 3 sets, 30sec rest
Superset:
- Squat jump — 10 reps, 3 sets, 60sec rest
- Side jump to squat — 8 reps on each direction, 3 sets, 60sec rest
Superset:
- Lunge with front kick — 12 on each side, 3 sets, 60sec rest
- Alternating lunge jump — 8 on each side, 3 sets, 60sec rest
Sumo squat jump: 12 reps, 4 sets, 60sec rest
Finisher: Reverse lunge jumps — perform to failure on both sides, 1 set
Sample Workout #2
Dynamic hamstring stretches: 10 on each side, 3 sets, 30sec rest
Running in place: bouts of 15 sec, 3 sets, 30sec rest
Squat jump: 12 reps, 4 sets, 60sec rest
Sumo squat jump: 12 reps, 4 sets, 60sec rest
Side jump to squat: 10 on each side, 3-4 sets, 30sec rest
Lunge with front kick: 10-12 on each side, 3-4 sets, 30sec rest
Alternating lunge jump: 10-12 on each side, 3-4 sets, 30sec rest
Finisher: Skater hops — 45 seconds, as fast as possible, 1 set
Bottom Line
Training both your strength and cardio fitness with just one workout is a time-effective way to get fit. Here are the key points about legs and cardio workouts:
- Cardio alone is not enough to build muscle. However, this can be achieved if resistance exercises are included as part of your cardiovascular training.
- Cardio leg workouts should always include dynamic warm-ups and explosive compound exercises.
- Cardio leg workouts can be a time-effective way to develop muscular and cardiovascular strength, as well as agility, stability, endurance, and power.
