When the weather spikes, workouts tend to go one of two ways: they either vanish completely or shrink down to whatever feels doable without a full costume change. That’s where a short, no-equipment routine earns its keep. Fitness icon Denise Austin recently shared a simple leg-focused sequence that doubles as a quick cardio hit, designed to fire up the lower body fast and leave you feeling energised.
“I love these moves to really firm up your legs and get everything feeling strong and sculpted,” Austin wrote alongside the routine. She also flagged a lesser-known perk of a little jump training. “An extra benefit…is [that] a little bit of jumping can be so helpful for your bones too! It’s a great way to support bone density as we age…These moves will get your heart rate up, fire up those leg muscles and have you feeling GREAT and ENERGETIC in no time!”
Austin recommends doing each move for one minute.
Why this routine works when it’s hot
The beauty of this combo is its simplicity. Both moves push the legs through big, functional patterns while keeping the heart rate climbing. That means you’re not just chasing a burn, you’re training coordination, balance and power in a format that feels closer to real life than isolated machine work.
It also suits people who get bored with slow, repetitive sets. The pace stays brisk, the movement changes direction and you’re forced to stay switched on.
Move 1: High knee jumps
Austin starts standing with one foot slightly in front of the other, a little wider than shoulder-width apart. She drives the back knee up towards the chest while swinging the arms with a twist through the upper body. The opposite arm reaches forward as the other pulls back, then she returns to the start with a light hop and a rocking rhythm.
“Lift the chest up and lift through the legs,” she cues.
Make it easier: Keep the knee lift but swap the jump for a strong march or a small bounce.
Make it harder: Aim to land softly and quickly reset into the next rep, keeping the torso tall.
Move 2: Jumping side lunges
Next, Austin takes a wide stance with feet parallel, then shifts side to side into a lunge. As she bends one knee, she twists the torso and reaches the opposite arm towards the knee, then switches to the other side with a hop.
“Go side to side,” she says. “You have to jump a little bit.”
Make it easier: Step side to side without the hop, then add speed once it feels smooth.
Make it harder: Drop a little deeper into the lunge while keeping the knee tracking over the toes.
How to keep it joint-friendly
Jumping can be useful but it needs control. Focus on soft landings, bent knees and quiet feet. If you feel sharp pain in the knees, hips, ankles or lower back, scale down to step-based versions and build from there.
How to use it in a real week
This routine works as a standalone mini workout on hot days, a finisher after strength training or a quick circuit when motivation is low but consistency matters. Do one round for a fast sweat, or repeat it two to three times with a short breather if you want more of a challenge.
If the goal is legs that feel stronger and more stable for daily life, consistency beats intensity. One minute at a time adds up.
Newsletter
