Get Soccer-Player Legs in 30 Minutes

Look like an elite footballer with this cardio-strength combo.

Sure, players like Ronaldo, Messi, and Beckham were blessed with preternatural ball-handling skills, but their ridiculously well-built thighs are the result of hard training. A recent study in the International Journal of Sports Medicine found that a mix of high-intensity endurance and strength training made elite players faster and more powerful. Complete this circuit, from the study's coauthor Jan Helgerud, a professor of medicine at the Norwegian University of Science and Technology, two to three times a week and you'll have the abs and legs of a baller in no time.

WARM-UP

Photographs by Brian T. Silak. Grooming by Anna Bernabe/Exclusive Artists/Oribe. Casting by Edward Kim at The Edit Desk. Shorts by Number Lab. Shoes by Asics.
Photographs by Brian T. Silak. Grooming by Anna Bernabe/Exclusive Artists/Oribe. Casting by Edward Kim at The Edit Desk. Shorts by Number Lab. Shoes by Asics.

Jog (or walk) at an easy to moderate pace for 6 to 10 minutes, switching up your direction—from moving backward, sideways, and forward—every couple of minutes.

CARDIO

Photographs by Brian T. Silak. Grooming by Anna Bernabe/Exclusive Artists/Oribe. Casting by Edward Kim at The Edit Desk. Shorts by Number Lab. Shoes by Asics.

STRENGTH

Photographs by Brian T. Silak. Grooming by Anna Bernabe/Exclusive Artists/Oribe. Casting by Edward Kim at The Edit Desk. Shorts by Number Lab. Shoes by Asics.

•••

You Might Like

Powered by ZergNet