The Fruitful Life

30 Min Cardio Leg Build

30 Min Cardio Leg Build

We have good news for runners in a rut! You can still get in your cardio while building muscle. No weights necessary, and the difficulty is totally custom to you.

Start with Stairs

  • Using available stairs or a stair machine, take the stairs at your own pace for 10 minutes.
  • Keep good posture to build your core and legs, and burn more calories.
  • At 5 minutes in, you may build your speed.

TIP: Breathe deeply and always use the hand rail.


  • Step down from the stairs and start your jog.
  • Listening to your body, you may build the pace through next 10 minutes.


  • Walk the last 10 minutes.
  • Start at a brisk pace. Pump your arms to incorporate more of your body, or if on a treadmill, raise the incline for more muscle building and calorie burning.
  • Slow your pace, and flatten the incline to cool down.

Bonus: Leg Building Squat

Works: Legs and Buns

Hold For: Beginner (20 seconds) Intermediate (30 seconds) Advanced (1 minute)

  • For an extra muscle-building bump, finish with a 2-5 minute wall squat.
  • Squat with your back against a wall, with thighs parallel to the ground.
  • Try and get your legs close to a 90 degree angle.

TIP: Get your protein within half an hour of completing your workout for best muscle building results, and post work out recovery. We like Vega One and NOW Organic Plant Protein for vegans and organically minded people.


*Content contained in this article is not intended to provide or to constitute medical or healthcare advice. Nor can it be relied upon as preventative care, cure, or treatment for any disease or medical condition. You should consult a qualified healthcare professional for advice regarding the diagnosis and treatment of any medical condition and before starting any supplementation, nutritional, exercise, or other medical programs.

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