30 min legs

[73rr]

Ok so I only have about 30 min (45 min counting drive).
Should I just squat until I can't move my legs or what's your idea of a killer 30 min leg workout?

[RigPig]

Ok so I only have about 30 min (45 min counting drive). Should I just squat until I can't move my legs or what's your idea of a killer 30 min leg workout?

IMO if you're rushed, stuck to machines. Leg Press, Raises ect.
Squatting in a hurry has greater risk of injury. Easier to keep your form on the machines.

[Fiskevatten]

By far the best workout I've tried and still go for right now is a russian routine (damn these russians).
It is not for everyone and it will take ALOT of your mentality, but you can do it in 30min and will most likely get great results.

Basically you start with 60-70% of your max 1rp deep sqaut weight and do it 10x10. Rest between 2-5min on each set.
HURTS! But so damn awesome!

[novastepp]

Ok so I only have about 30 min (45 min counting drive). Should I just squat until I can't move my legs or what's your idea of a killer 30 min leg workout?

Off the top of my head,

5 min walk on treadmill or elliptical including stretching.
Superset let extensions and hamstring curls and prefatigue your legs with 2-3 sets of 15-20 reps of light weight (5-10mins). Resting 1 min between sets.
Pick your compound leg movement (squats, leg press, hack squat, etc) perform a light warm up set, then a "feeler set" or 2 to determine your weight. (3-5 mins)
Load the appropriate weight for you to work intensely to failure at 6-8 reps. You MUST explode and hit failure. This is a single working set. (1-3) mins
You can choose to perform a drop set, or two, if this is possible for you. You would most likely hit about 3-4 reps on each drop set (1-2 mins if performed).
You have approx 5 mins left, during which you can stretch and cool down, or you could grab DBs and perform a set of walking lunges to failure.

Hopefully it won't take you 10 mins to walk to your car.

[73rr]

Off the top of my head,

5 min walk on treadmill or elliptical including stretching.
Superset let extensions and hamstring curls and prefatigue your legs with 2-3 sets of 15-20 reps of light weight (5-10mins). Resting 1 min between sets.
Pick your compound leg movement (squats, leg press, hack squat, etc) perform a light warm up set, then a "feeler set" or 2 to determine your weight. (3-5 mins)
Load the appropriate weight for you to work intensely to failure at 6-8 reps. You MUST explode and hit failure. This is a single working set. (1-3) mins
You can choose to perform a drop set, or two, if this is possible for you. You would most likely hit about 3-4 reps on each drop set (1-2 mins if performed).
You have approx 5 mins left, during which you can stretch and cool down, or you could grab DBs and perform a set of walking lunges to failure.

Hopefully it won't take you 10 mins to walk to your car.

Wish I seen this earlier!!! Thanks navo

What I wound up doing

5 min walk fast pass treadmill raised all the way up
6 sets squat light weight
4 sets leg raises
Then calf exercise for 15 min

Not my best workout but for the time I had it wasn't to bad!

[73rr]

And yes some how I was out of the gym within that 30 min but was still a little late to work! O well

[novastepp]

Wish I seen this earlier!!! Thanks navo What I wound up doing 5 min walk fast pass treadmill raised all the way up 6 sets squat light weight 4 sets leg raises Then calf exercise for 15 min Not my best workout but for the time I had it wasn't to bad!

30 mins is enough time to warm up and blast a body part, as long as you are feeling it! I would smash a hack squat set until absolute failure in that time. Do some lu gets and freaking hobble out.

To be honest, if you do that there set much else you would need to do.

[Buster Brown]

I think that 30 minutes is a bit rushed to do a leg workout unless you are sticking to a HIT program. I think HIT is great but I only include it in one training cycle per year to avoid adaptation. I believe that implementing some PL training in your leg workout is absolutely essential to get stronger and grow. This is beneficial because the PL training will get you stronger hence you will be able to move more weight when training for hypertrophy. Doing something like this can be beneficial for strength and hypertrophy:
Warmup exercise: 4x10
Hatfield squats 8/6/5/3/3/3/ strength
Front squats 8/8/6/6/6 size
This would be an example of the quad portion of your workout then move onto hamstrings .....calves as well if you have enough in the tank or do them on a separate day.

[novastepp]

I think that 30 minutes is a bit rushed to do a leg workout unless you are sticking to a HIT program. I think HIT is great but I only include it in one training cycle per year to avoid adaptation. I believe that implementing some PL training in your leg workout is absolutely essential to get stronger and grow. This is beneficial because the PL training will get you stronger hence you will be able to move more weight when training for hypertrophy. Doing something like this can be beneficial for strength and hypertrophy:
Warmup exercise: 4x10
Hatfield squats 8/6/5/3/3/3/ strength
Front squats 8/8/6/6/6 size
This would be an example of the quad portion of your workout then move onto hamstrings .....calves as well if you have enough in the tank or do them on a separate day.

That's a great looking quad torcher, BB!

[Nick147]

Off the top of my head,

5 min walk on treadmill or elliptical including stretching.
Superset let extensions and hamstring curls and prefatigue your legs with 2-3 sets of 15-20 reps of light weight (5-10mins). Resting 1 min between sets.
Pick your compound leg movement (squats, leg press, hack squat, etc) perform a light warm up set, then a "feeler set" or 2 to determine your weight. (3-5 mins)
Load the appropriate weight for you to work intensely to failure at 6-8 reps. You MUST explode and hit failure. This is a single working set. (1-3) mins
You can choose to perform a drop set, or two, if this is possible for you. You would most likely hit about 3-4 reps on each drop set (1-2 mins if performed).
You have approx 5 mins left, during which you can stretch and cool down, or you could grab DBs and perform a set of walking lunges to failure.

Hopefully it won't take you 10 mins to walk to your car.

Thanks, that's what I need!

[Invictest]

Leg Extension 4-5sets

Hamstring Curl 4-5sets

Calves with any time you can fit in

**Also barbell lounges are killer for sculpting legs**

[Splifton]

Leg Extension 4-5sets

Hamstring Curl 4-5sets

Calves with any time you can fit in

**Also barbell lounges are killer for sculpting legs**

You shouldn't treat your calves like they are something that you can just fit in when it's most convenient!

[73rr]

You shouldn't treat your calves like they are something that you can just fit in when it's most convenient!

I do agree with this comment.

Yes this is one of my older questions on this forum.

When it comes to calve. So many ppl just slack off! It kills me! That's like not working out your arms.
Think about being on a beach in your swimming suit. What do u see? Upper body of course and ?????? Calves!


That being said, u MUST KILL calves

[ggerman]

I think that 30 minutes is a bit rushed to do a leg workout unless you are sticking to a HIT program. I think HIT is great but I only include it in one training cycle per year to avoid adaptation. I believe that implementing some PL training in your leg workout is absolutely essential to get stronger and grow. This is beneficial because the PL training will get you stronger hence you will be able to move more weight when training for hypertrophy. Doing something like this can be beneficial for strength and hypertrophy:
Warmup exercise: 4x10
Hatfield squats 8/6/5/3/3/3/ strength
Front squats 8/8/6/6/6 size
This would be an example of the quad portion of your workout then move onto hamstrings .....calves as well if you have enough in the tank or do them on a separate day.

Nice. Will give it a try soon.