Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
This 28-day leg challenge has three options to help you tone those muscles around your calves and thighs or focus on firming your buttocks while working your legs. Which of these lower body areas affects you the most? Each option provides different support.
First, let’s understand what a 28-day leg challenge is, how it works, and give tips to ensure you get the most out of your results.
This 28-day leg challenge helps you pump, tone, and firm leg muscles by focusing on the primary muscles in the upper and lower legs, including (14):
A 28-day leg challenge helps you focus on the muscles within a region of your body to strengthen and tone them. Additionally, some individuals wish to focus on toning the buttocks muscles, also known as the gluteus maximus muscles or glutes (1).
A 28-day leg and butt challenge works in this case. Individuals target specific muscle groups to challenge themselves, which works well if you’re bored of the same old routines. Besides this, you can change your 28-day challenges to target other areas.
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Toned legs in 28 days are possible with a consistent routine or challenge. Harvard Health states you can typically feel results in 4-6 weeks of consistent training (4). Maintaining a consistent performance as part of a 28-day challenge will show results.
Research on rats over 28 days proved that training leg muscles can benefit you in multiple ways (13). Rats were given exercises to strengthen their front limbs for 28 days, which resulted in the rodents forming new brain cells and reducing stress more efficiently.
The Mayo Clinic confirms that 20-30 minutes of leg training, 2-3 times weekly, is enough to build and strengthen muscles (17). You only need 20-minute sessions on your leg days to begin toning and firming up muscles. This process also works for your glutes and buttocks.
Indeed, Harvard suggests two days weekly is enough to strengthen leg muscles (4). Adding more days is excellent as they suggest that you continue to challenge yourself for continued progress. In addition, add more reps and sets over a 28-day challenge to progressively train the legs.
A 28-day leg lift challenge with cardio workouts daily can burn fat and potentially thin your thighs (4). Livestrong recommends a daily 500-1000 calorie deficit and adding 75-150 minutes of cardio weekly to burn thigh fat (5). They suggest a 155 lbs. person burns these calories in 30 minutes:
Challenge yourself with a 28-day leg lift or brisk walking challenge to thin your thighs.
The 28-day leg challenge helps you challenge yourself to tone, tighten, and strengthen your leg muscles (14). Another challenge will help you tone the buttocks, too (1). Let’s help you through three challenges to tone any part you wish.
The toned and firm legs workout will do what you came here to do. It focuses on using exercises that calm down the right muscles, uses progressive reps and sets, and follows a day-by-day routine to keep you consistent.
A toned and firm legs workout must target the hamstrings, calves, thighs, and quads in your legs (14). Before diving into the routine, let’s see which exercises work well to tone and tighten various muscles in your upper and lower legs.
Livestrong recommends calf raises to target the calf flexors, soleus, gastrocnemius, and peroneus muscles in your lower legs (19). These are muscles in the front and back parts of your leg below the knees. The reps will count for each leg.
Clamshells strengthen and tone the inner and outer thigh muscles, pelvic floor, and outer glutes (6). Few exercises target the inner and outer thighs well enough. The reps will work on each leg for this exercise.
Straight-leg raises contract the hip adductors, hip flexors, and quadriceps to target the upper leg muscles, pelvis, and hips (16). Also, you’ll work the obliques on the sides of your abdomen. Count your reps per leg.
Squats are one of the best leg-challenging exercises. They work the hamstrings, glutes, quads, hip adductors, hip flexors, and calves (2). Not many exercises target the calves like squats do.
Step-ups are an excellent leg conditioning exercise that works on the quads, hamstrings, and glutes (20). It also adds moderate cardio to burn fat in the legs, and you can change the pace of your workout (5). The reps for this exercise will count per leg.
Lateral or side lunges work the hamstrings, quads, hip adductors, outer glutes, and thighs (11). They’re ideal for leg challenges because they target the inner and outer thighs. The reps count per leg.
Pulse lunges primarily tone the inner and outer thighs and quads (3). You’ll also work the glutes, hamstrings, and calves to a lesser degree by doing pulse lunges.
Read more: How to Lose Neck Fat Fast in a Week? Tips for Sculpting a Leaner Neck.
Use the seven leg challenge exercises in order. Remember to count the reps per leg for calf raises, resistance band clamshells, single-leg raises, step-ups, and lateral lunges. Also, complete ten pulses per side for a rep count on the lunge pulses.
The 28-day leg challenge workout plan includes a gradual progression, as suggested by Harvard (4). The reps per exercise slowly progress while the sets only increase weekly. Also, you’ll enjoy rest days to help your muscles recover between leg days.
| Day 1 2 sets, 5 reps | Day 8 3 sets, 5 reps | Day 15 Rest | Day 22 5 sets, 6 reps |
| Day 2 2 sets, 5 reps | Day 9 Rest | Day 16 4 sets, 6 reps | Day 23 5 sets, 6 reps |
| Day 3 Rest | Day 10 3 sets, 5 reps | Day 17 4 sets, 6 reps | Day 24 Rest |
| Day 4 2 sets, 6 reps | Day 11 3 sets, 5 reps | Day 18 Rest | Day 25 5 sets, 7 reps |
| Day 5 2 sets, 6 reps | Day 12 Rest | Day 19 4 sets, 7 reps | Day 26 Rest |
| Day 6 Rest | Day 13 3 sets, 6 reps | Day 20 4 sets, 7 reps | Day 27 5 sets, 8 reps |
| Day 7 2 sets, 7 reps | Day 14 3 sets, 6 reps | Day 21 Rest | Day 28 5 sets, 8 reps |
A leg and butt challenge should target both muscle groups, progressively raise the bar, and challenge you to push for more. Let’s first look at the exercises before diving into the plan.
A 28-day leg and buttocks workout must target the legs and glutes to tone your buttocks while firming those leg muscles (14, 1). Let’s look at which exercises to use in your workout plan.
Plyometric squats enhance the force on your leg and butt muscles, including the hamstrings, quads, glutes, and hip adductors and flexors (2). This explosive, cardiovascular exercise, elevates the heart rate and effectively burns calories which can help to burn away fat in the legs and buttocks (5). Start your routine by raising your heart rate.
Curtsy lunges are effective for toning quads and glutes (7). Also, you engage the hip adductors to return the thighs in place. The reps for curtsy lunges are per leg.
Sumo squats burn those inner thighs and hip adductors while targeting the glutes, hamstrings, quads, and calves (18). Sumo squats engage the inner thighs more than regular squats. .
Jumping jacks are well-known as a whole-body workout. However, they also target and can help strengthen the glutes, hip flexors, and hamstrings while giving you another cardio workout (10). This means jumping jacks is your core workout to keep your heart rate up until the end.
Romanian deadlifts work the entire posterior, including the lower back muscles, glutes, calves, hip flexors, and hamstrings (15). Fortunately, you can use anything weighted at home to perform the deadlifts. However, stick to weights you’re comfortable with before progressing.
Reverse lunges can tone and strengthen the hamstrings, glutes, hip adductors, and quads (12). The reps you count will be per leg, as it’s a unilateral exercise.
End with glute bridges to bring your heart rate back down. Also, they don’t only work your glutes. Glute bridges can strengthen and tone the hamstrings and hip adductors (9).
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Use the seven leg and butt challenge exercises in order. Remember to count the reps per leg for curtsy lunges and reverse lunges. Also, use any weights to do your Romanian deadlifts. The 28-day leg and butt challenge plan includes gradual progression (4).
The reps per exercise slowly progress while the sets only increase weekly. You’ll also enjoy rest days to help your muscles recover between leg days.
| Day 1 2 sets, 6 reps | Day 8 3 sets, 6 reps | Day 15 Rest | Day 22 5 sets, 6 reps |
| Day 2 2 sets, 6 reps | Day 9 Rest | Day 16 4 sets, 6 reps | Day 23 5 sets, 7 reps |
| Day 3 Rest | Day 10 3 sets, 6 reps | Day 17 4 sets, 7 reps | Day 24 Rest |
| Day 4 2 sets, 7 reps | Day 11 3 sets, 7 reps | Day 18 Rest | Day 25 5 sets, 7 reps |
| Day 5 2 sets, 7 reps | Day 12 Rest | Day 19 4 sets, 7 reps | Day 26 Rest |
| Day 6 Rest | Day 13 3 sets, 7 reps | Day 20 4 sets, 8 reps | Day 27 5 sets, 8 reps |
| Day 7 2 sets, 8 reps | Day 14 3 sets, 8 reps | Day 21 Rest | Day 28 5 sets, 8 reps |
The Mayo Clinic suggests strength training your legs for 20-30 minutes 2-3 days weekly to tone and strengthen the muscles in calves, thighs, hamstrings, and glutes (17). Free weights, suspension, body weight, or resistance training can tone them nicely.
Progressive workouts and added cardio tighten your legs faster. Harvard recommends strength training your legs at least twice weekly, but constantly challenging yourself will help them tighten and tone better (4). Adding 75-150 minutes of cardio weekly can burn fat and tighten those legs quicker (5). Add a 500-1000 calorie deficit daily to see even faster results.
Following a 28-day leg challenge shows toned muscles. Harvard states that a consistent workout routine lasting 4-6 weeks is enough time to feel results (4). Fortunately, 28-day challenges encourage you to remain consistent with progressive reps, sets, and times to keep challenging you.
A leg up, leg down challenge for 28 days will help tone your legs. Walking 10,000 steps a day burns calories (8). The number depends on your weight, height, and pace. However, you’ll have to follow the cardio workout consistently, lasting at least 28 days for results (4).
Read more: Calories Burned Cycling and How To Get More Bang for Your Buck.
The 28-day leg challenge or the alternative butt and leg challenge can tone and firm your legs and butt in just four weeks. Follow the advice, stick to the rest days, and keep progressing with your sets and reps to see the best results at the end of your challenge.
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