Everyone wants toned, muscular legs, but not everyone is willing to put in the work for them. If you are one of the few who is willing to step up, you can have the legs of your dreams. If you are feeling impatient, however, there are steps you can take to tone your legs faster. In our previous blog, we started going over ways you can speed up your leg gains; in this blog, we will continue.

Get Your 10,000 Steps

Your leg gains don’t happen only in the gym; you also want to ensure that you are making progress, one step at a time. Invest in a pedometer or use a step-tracking app to count your steps, and make your goal 10,000 steps a day. When you add more movement to your daily life, you will burn more calories and see results more quickly.

Don’t Forget Rest Day

If you are eager to see results, you may be tempted to hit Spunk Fitness every day to pump some iron. However, if you are finding that you’re experiencing a lot of muscle soreness, you need to listen to your body and take a rest day. Allow your leg muscles the time to rest and recover. This doesn’t mean that you have to skip the gym; just focus on cardio or another muscle group instead.

Slim Down With Sprints

Sprints are a great exercise for toning your legs because they are intervals, which boost your metabolism and therefore, burn more calories. Incorporate sprinting into your cardio by running as quickly as you can for 15 seconds three times a session, giving yourself plenty of time to recover in between.

Mind Your Knees

When it comes to leg workouts, your knees are the part of your body most vulnerable to injury. Be mindful of your risk of knee injury and be diligent about maintaining proper form throughout your leg workouts. Additionally, if you are running, make sure to perfect your technique to minimize the negative impact on your knees.

Stand Up

Too many people spend all day sitting. If you are an office worker and you spend all day on your bum in front of the computer, you are doing a disservice to your leg-toning efforts. Make a point to stand up more frequently during the day. If you have the option, invest in a standing desk. If not, make a point to get up from your desk every hour and stand or walk around.

Don’t Forget Your Foam Roller

Many people neglect caring for their muscles after a workout, much to the detriment of their legs. When your muscles are tight, it’s harder for you to move them, disrupting the efficacy of your workout. Use a foam roller before your workouts to address this problem. When you foam roll, it’s like giving yourself a deep tissue massage, releasing the adhesion in your muscles and therefore increasing your range of motion. This essentially “irons out” the knots in your legs, letting you make the most of your workout.


Many people neglect their post-workout stretch, but stretching helps reduce soreness, improve balance, and can help you maintain your strength. This lets you get back into the gym faster than you would have, allowing you to speed up your gains. After your workout, take a few minutes to stretch out the muscles you used for the best results.

At Spunk Fitness, we offer the gym memberships that give you everything you need to tone your legs. Come in and see how owner Bernie Caplan designed our gym with you in mind. Contact us to learn more about our gym memberships at Spunk Fitness today!