This at home workout will be lower body focused mainly doing dynamic movements that will really get your heart rate up. This will help you burn a lot of calorie which will result in a good effective workout that you can do at your home. Your legs will be burning because there should be little rest between each set.
Exercise #1- Squats 3×12. When doing squats you want to have a good solid base about shoulder width apart. When squatting down you want to keep your back straight and go down till your legs form a ninety degree angle and go back up. Do them at a consistent rate and really feel the burn both in your quads and hamstrings.
Exercise #2- Walking lunges3x10. Walking lungs are a very dynamic movement that really fatigues you due to how many muscles are working. You will mostly feel the burn in your hamstrings as well as your gluteus maximus. It will also burn a lot of calories because it is a taxing movement that really gets you blood flowing and your heart beat pretty good.
Exercise #3-Calve raises3x12. For calves ally will need is some sort of ledge where you can place your toes and have your heels hang off of such as stairs. For this exercise you will want to really stretch the muscles as much as possible the when at the top when pushing up with your toes squeeze for three seconds. It will really start to burn and you will feel the blood flow through the muscle.
Exercise #4- Squat jumps3x10. This is a very good ender exercise that will get your heart beating fast and really tired you out. It take a a lot of energy due to the double movement of squatting and then jumping from the squat as high as you can. This works out every part of the leg and will really help you burn calories.
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