Best Cardio for Toning Your Legs: Top Machines & Exercises for Sexy Legs & Rounder Butt

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Best Cardio for Toning Your Legs

Looking for the best cardio to tone your legs and sculpt a strong, sexy lower half? You’re not alone! Many women dream of lean, toned legs and a perky butt, and the good news is, achieving those goals is totally within reach. This guide dives deep into the best cardio exercises and machines specifically targeting your leg muscles, helping you burn fat, build lean muscle, and achieve that sculpted look you desire in a shorter time than you’d think.

Let’s explore a mix of machine-based cardio alternatives and bodyweight-based exercises, offering home and gym workout options. Consequently, whether you prefer the convenience of equipment or the freedom of bodyweight cardiovascular workouts, we’ve got you covered!

Here’s a list of the 13 effective machines and exercises we’ll cover, separated by category:

Best Machine-Based Cardio For Sexy Legs and a Rounder Butt

  1. Step Mill
  2. VersaClimber
  3. Assault Bike
  4. Sled Push
  5. SkillMill Sled Push
  6. Elliptical
  7. Incline Treadmill Walking
  8. Hill Walking with a Weighted Vest

Best Bodyweight-Based Cardio for Sexy Legs and a Rounder Butt

  1. Jump Lunges
  2. Jump Squats
  3. Bosu Step-Overs
  4. Squat Jacks
  5. Power Step-Ups

Best Cardio for Toning Legs: Top Machines and Exercises for Lean Legs & Rounder Butt - Body360 Fit
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Key Takeaways

But before we jump in, let’s address some key points to remember:

  • A Healthy Diet plays a crucial role. While exercise is essential, remember you can’t out-train a bad diet. Focus on a healthy diet with a calorie deficit to see the most significant results regarding fat loss and toning.
  • Focus on consistency in aerobic activity and weight training, especially your body composition goals. Aim for regular cardio sessions, at least 3-4 times a week, to keep your body burning calories and building muscle. As an added bonus, include a resistance training program to increase the intensity of your workout sessions. 
  • Warm-up and cool-down. Always include a proper warm-up with foam rolling, dynamic mobility work and light cardio to get your blood flowing and your muscles prepped. Likewise, don’t skip the cool-down; instead, include foam rolling and static stretching to improve recovery.
  • Hire a personal trainer: For best results, consider working with a certified fitness pro as the best way to begin an exercise program if you lack the experience to train safely. 

Now, let’s get to business and explore the top contenders for the best cardio to tone legs and reduce overall body fat!


8 Machine-Based Cardio Alternatives to Tone Legs - Body360 Fit
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8 Machine-Based Cardio Alternatives to Tone Your Legs

1. Step Mill

This cardio powerhouse mimics climbing stairs and is one of the best vertical climbing machines outside the Versa climber. It gives your glutes, quads, hamstrings, and calves an intense workout.

Benefits:

  • A high-intensity workout with enough calories and in a short amount of time.
  • Targets multiple leg muscles simultaneously.
  • Improves cardiovascular health and endurance.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Maintain good posture with your core engaged and back straight.
  • Focus on driving through your heels with each step for maximum muscle activation.
  • Start with a lower speed and gradually increase the challenge as you get stronger.

How to Do It:

  • Step onto the machine and adjust the speed to your fitness level.
  • Begin stepping at a moderate pace, focusing on proper form.
  • Increase intensity gradually. Aim for intervals of higher intensity followed by recovery periods at a slower pace.

Sample Workout:

Step Mill Challenge: 5 minutes of warm-up at a moderate pace, followed by 3 sets of 2 minutes of high-intensity stepping with 1 minute of rest in between. Cool down for 2 minutes.

2. VersaClimber

This unique machine simulates vertical climbing, engaging your entire body with a focus on your legs and core.

Benefits:

  • An intense calorie-burning workout that challenges your upper and lower body simultaneously.
  • Builds muscular endurance and coordination.
  • Improves core strength and stability.

Muscles Targeted: Glutes, quads, hamstrings, calves, core

Pro Tips:

  • Maintain a steady rhythm with your arms and legs for smooth climbing motion.
  • Remember to push and pull with both your legs and arms to maximize efficiency.
  • Keep your core engaged to stabilize your body throughout the movement.
  • Start slowly.

How to Do It:

  • Adjust resistance to your comfort level.
  • Place your hands on the handholds and your feet on the footplates.
  • Begin by pushing down with your legs and pulling up with your arms in a coordinated motion, simulating climbing.
  • Maintain a smooth, controlled movement throughout the exercise.

Sample Workout:

VersaClimber Challenge: 3 minutes warm-up at a slow pace, followed by 4 sets of 30 seconds of high-intensity climbing with 30 seconds rest in between. Cool down for 2 minutes.

3. Assault Bike

This fan-powered stationary bike combines cardio and strength training, making it one of the best cardio options for toning your legs and upper body.

Benefits:

  • High-intensity interval training (HIIT) workout that burns a ton of calories.
  • Engages muscle groups in your legs, core, and arms.
  • Improves cardiovascular health and overall fitness.

Muscles Targeted: Glutes, quads, hamstrings, calves, core, shoulders, arms

Pro Tips:

  • Maintain a good posture and proper core bracing.
  • Coordinate your arm and leg movements for a smooth, powerful push.

4. Sled Push

This versatile exercise involves pushing a weighted sled, targeting your legs, core, and back.

Benefits:

  • Builds explosive power and strength.
  • Works multiple muscle groups for a full-body workout.
  • Improves cardiovascular health and endurance.

Muscles Targeted: Glutes, quads, hamstrings, calves, core, back

Pro Tips:

  • Maintain a strong posture with your back straight and core engaged.
  • Push through your heels and drive with your legs to generate power.
  • Start with a lighter weight.

How to Do It:

  • Stand behind the sled with your feet shoulder-width apart.
  • Grip the handles and push the sled forward, driving through the ball of your foot.
  • Repeat for the desired number of repetitions.

Sample Workout:

Sled Push Challenge: 5 minutes warm-up, followed by 4 sets of 10-12 reps of sled pushes with increasing weight. Cool down for 2 minutes.

5. SkillMill Sled Push

This unique machine combines the benefits of a treadmill and a sled push, providing a challenging and effective workout.

Benefits:

  • Combines cardio and strength training.
  • Targets multiple muscle groups, including legs, core, and back.
  • Improves power, speed, and agility.

Muscles Targeted: Glutes, quads, hamstrings, calves, core, back

Pro Tips:

  • Maintain a strong posture with your back straight and core engaged.
  • Push through your heels and drive with your legs to generate power.
  • Begin with lower resistance.

How to Do It:

  • Step onto the SkillMill and adjust the resistance to your desired level. I recommend level 8-10.
  • Grip the handles and push the sled forward, driving through your ball of your foot.
  • Repeat for the desired number of repetitions or for a specific period of time.

Sample Workout:

SkillMill Sled Push Challenge: 5-minute warm-up, followed by 4 sets of 30-second high-intensity sled pushes with 30 seconds rest in between. Cool down for 2 minutes.

6. Elliptical

A low-impact option that provides a great cardio workout while toning your legs and core. I highly recommend the Cybex Arc Trainer.

Benefits:

  • Low-impact exercise.
  • Targets multiple muscle groups, including legs, core, and arms.
  • Improves cardiovascular health and endurance.

Muscles Targeted: Glutes, quads, hamstrings, calves, core

Pro Tips:

  • Maintain good posture with your core braced.
  • Use your arms and legs for maximum effectiveness.
  • Adjust the resistance and incline for maximum results.

How to Do It:

  • Step onto the elliptical and adjust the resistance and stepping height.
  • Begin by pushing with your legs and pulling with your arms in a smooth, coordinated motion.
  • Gradually increase your pace and resistance as you get comfortable.

Sample Workout:

Elliptical Challenge: 5 minutes of warm-up at a moderate pace, followed by 4 intervals of 2 minutes of high-intensity pedaling with 1 minute of rest in between. Cool down for 2 minutes.

7. Incline Treadmill Walking

A simple and effective activity to tone your legs and improve your cardiovascular health.

Benefits:

  • Low-impact exercise.
  • Targets your glutes, quads, hamstrings, and calves.
  • Improves cardiovascular health and endurance.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Maintain good posture with your core braced.
  • Focus on driving your heels into the ground with each step.
  • Gradually increase the incline and speed to challenge yourself.

How to Do It:

  • Step onto the treadmill and adjust the incline and speed to your desired level.
  • Begin walking at a moderate pace, focusing on proper form.
  • Gradually increase the incline and speed as you get comfortable.

Sample Workout:

Incline Treadmill Challenge: Start with a 5-minute warm-up at a moderate pace, followed by 4-minute intervals of walking at a steep incline with a 1-minute rest in between. Cool down for 2 minutes.

8. Hill Walking with a Weighted Vest

Take your outdoor workouts to the next level with this challenging and effective exercise.

Benefits:

  • A high-intensity workout that burns calories.
  • Targets multiple muscle groups, including legs, core, and back.
  • Improves cardiovascular health, endurance, and strength.

Muscles Targeted: Glutes, quads, hamstrings, calves, core, back

Pro Tips:

  • Maintain good posture with your core braced.
  • Focus on driving your heels into the ground with each step.
  • Gradually increase the weight of the vest as you get stronger.

How to Do It:

  • Put on a weighted vest and find a hill with a moderate incline.
  • Begin walking at a moderate pace, focusing on proper form and posture.
  • Gradually increase your pace and the hill’s steepness as you get comfortable.

Sample Workout:

Hill Walking Challenge: Start with a 5-minute warm-up, followed by 4 intervals of 2 minutes of walking uphill briskly with 1 minute of rest. Cool down for 2 minutes.

I recommend the Roque Echo Weight Vest. GET IT HERE!


5 BodyWeight-Based Cardio Alternatives to Tone Legs - Body360 Fit
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5 Bodyweight-Based Cardio Alternatives to Tone Your Legs

9. Jump Lunges

A dynamic exercise that improves explosive power and leg strength. 

Benefits:

  • High-intensity exercise.
  • Targets your glutes, quads, hamstrings, and calves.
  • Improves power, agility, and coordination.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Land softly on your front foot to absorb the impact.
  • Keep your back straight and core braced.
  • Start with a lower-height jump and gradually increase the intensity.

How to Do It:

  • Begin in a half-kneeling position with your hips directly over the knee on the floor. 
  • Explosively jump up, switching legs in midair.
  • Land softly in a lunge position with the opposite leg forward.
  • Repeat, alternating legs with each jump.

Sample Workout:

Jump Lunge Challenge: 5 minutes warm-up, followed by 3 sets of 10-12 reps per leg. Cool down for 2 minutes.

10. Jump Squats

A high-intensity exercise that focuses on explosive lower body power.

Benefits:

  • High-intensity exercise.
  • Targets your glutes, quads, hamstrings, and calves.
  • Improves power, agility, and coordination.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Land with “soft knees” to absorb the impact on the joints.
  • Keep your back straight and core braced.
  • Start with a lower-height jump and gradually increase the intensity.

How to Do It:

  • Stand with your feet shoulder-width apart.
  • Lower your body into a squat position with your arms at your sides.
  • Explosively jump up, extending your legs fully and driving your arms overhead. 
  • Land softly in a squat position.

Sample Workout:

Jump Squat Challenge: 5-minute warm-up, followed by 3 sets of 10-12 reps. Cool down for 2 minutes.

11. Bosu Step-Overs

A challenging exercise that targets your lower body and improves balance and coordination.

Benefits:

  • High-intensity exercise that burns a lot of calories.
  • Targets your glutes, quads, hamstrings, and calves.
  • Improves balance, coordination, and stability.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Keep your core engaged and drive through your feet. 
  • Maintain an “athletic position. 
  • Focus on landing softly and maintaining balance.

How to Do It:

  • Place one foot on the round side of the Bosu ball and the other foot on the ground.
  • Step over the Bosu ball with the opposite foot, bringing it onto the round side while simultaneously touching the top of the Bosu ball with the opposite hand.
  • Step back with the first foot, returning to the starting position.
  • Repeat alternating legs with each step-over.

Sample Workout:

Bosu Step-Over Challenge: 5 minutes warm-up, followed by 3 sets of 10-12 reps per leg. Cool down for 2 minutes.

I recommend the BOSU Elite. GET IT HERE!

12. Squat Jacks

A fun and effective exercise that combines squats and jumping jacks.

Benefits:

  • High-intensity exercise that burns a lot of calories.
  • Targets your glutes, quads, hamstrings, and calves.
  • Improves cardiovascular health and coordination.

Muscles Targeted: Glutes, quads, hamstrings, calves

Pro Tips:

  • Land softly to reduce impact.
  • Keep your back straight and core braced
  • Start with a slower pace.

How to Do It:

  • Stand with your feet shoulder-width apart.
  • Lower your body into a squat position with your hands in front of your chest.
  • Move your legs in and out continuously.

Sample Workout:

Squat Jack Challenge: 5 minutes warm-up, followed by 3 sets of 30 seconds of high-intensity squat jacks with 30 seconds rest. Cool down for 2 minutes.

13. Power Step-Ups

A challenging exercise that uses a step bench to target your glutes, quads, and hamstrings.

Benefits:

  • High-intensity exercise that builds strength and power.
  • Targets your glutes, quads, and hamstrings.
  • Improves balance and coordination.

Muscles Targeted: Glutes, quads, hamstrings

Pro Tips:

  • Drive through your heel as you step up onto the box.
  • Keep your back straight and core engaged.
  • Start with a lower box height and gradually increase the challenge.

How to Do It:

  • Stand facing a sturdy box or step.
  • Place one foot on the box or step, driving through your heel.
  • Bring your other foot up to meet the first, then step back down to the starting position.
  • Repeat alternating legs with each step-up.

Sample Workout:

Power Step-Up Challenge: 5-minute warm-up, followed by 3 sets of 10-12 reps per leg. Cool down for 2 minutes.


Conclusion

So, are you ready to sculpt your dream legs? Remember, the best cardio to tone your legs involves a combination of effective exercises and consistency. Improve your fitness by combining machine-based and bodyweight-based workouts to target your lower body and achieve your fitness goals in your routine.

For those who prefer machine-based cardio, we highly recommend the Step Mill, Versa Climber, and Assault Bike. These machines offer intense workouts that help you engage multiple muscle groups, burn calories, and build lean muscle.

If you prefer bodyweight exercises, consider incorporating Power Step-Ups, Bosu Step-Overs, and Jump Squats into your routine. These exercises can be done almost anywhere, making them convenient for home workouts.

Remember to listen to your body, warm up before each workout, and cool down afterward. By following these tips and staying consistent, you’ll be well on your way to achieving your fitness goals and rocking those toned legs!

Until next time,

Christian Graham—NSCA-CPT, CFSC2, FMS2, KB, VIPR

Functional Strength & Mobility Specialist – @Body360Fit

PS. And remember, you’re just one workout away… 

PPS. Did you enjoy reading this article about the best cardio for toning your legs? If so, please share it with your friends on Twitter, Facebook and Pinterest.

If you have have any questions regarding how to properly program any of these cardio machines or bodyweight exercises, please ask in the comments below. You can also send me a message via the contact form. I’d love to hear from you!


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