Bodyweight Cardio Training + Lower Body Strength - 37 Minute Butt & Thigh Workout

Workout Details

My favorite kinds of workouts are the ones that dynamically challenge muscles and cardiovascular endurance at the same time. The combo of cardio & toning that you see in this video is a great example of a workout that boosts both endurance and strength simultaneously. This combination is also easily the most effective method of training for someone who is looking to lose or maintain weight.

This bodyweight cardio and toning workout video is a fast way to get in a serious calorie burn, all while toning up the butt, thighs, and calves.

To keep the workout maximally effective, focus on maintaining great form throughout all of the movements. You can also significantly increase the effectiveness and the difficulty of the exercises by focusing on flexing your muscles through the range of motion and pretending like you are working against yourself the whole time.

We have structured this routine in the way that many of you love; short intervals of fairly intense cardio, with sets of especially grueling, painful-in-a-good-way toning exercises in between. There is no warm up in this video so make sure that you do at least 5-10 minutes of independent, light cardio before jumping right in. Being diligent about doing the light cardio warm up beforehand will help you avoid any undue muscle soreness in the days following. You won’t need a single piece of equipment for this routine.

This workout is demanding; expect to be sore the next day, especially if you do both rounds.

Here’s how this video is laid out:
6 Lower Body Exercises: 14 Reps each
6 Cardio Intervals: 30 Seconds each
2 Rounds
39 Minutes Total
Quick Cool Down & Stretch at the end


Printable Workout Routine:
Up and Out Jacks
Bridge Pulls

Lateral Burpees
Side Plank Circles

Up and Overs
30 Lunge Pulses (per side)

Quick Feet
Circle Squats

Plank Jacks + Leg Raises
Side Plank Toe Touches

Toe Touch Jacks
30 Squat Pulses

Note:
The cardio & strength exercises are paired, and done twice in an “a-b, a-b” format before moving onto the next pair. You will have ample cues in the video for which exercise is coming up next.

When we do exercises that are targeting just one side of the body (ex: Side Plank Circles), we will do just one set of reps on each side of the body between cardio intervals (so that each side is targeted once).

You can make this workout even more demanding by adding in extra resistance where applicable; dumbbells, medicine balls, kettlebells, or resistance bands can be added into some of the toning exercises to take the exercise from toning, to strength or mass building.

How many calories does this burn?
As always, your exact caloric expenditure is going to depend on a large number of variables that is very specific to you. Things like bodyweight, gender, muscle mass, baseline fitness level, effort put forth, and even your muscle’s familiarity with the exercises in any given workout, can significantly effect the actual number of calories that you burn. With that said, we estimate that this routine burns between 9-15 calories a minute, or 351-585 total. If you want your total calorie burn to be at the top end of that range, make sure that you are pushing yourself throughout the routine – but also don’t think that all progress is lost if you need to stop and take a breather at any point. Some of this exercises are fairly high intensity and there’s nothing wrong with taking a break when you need to.

Comments

dariusmaia Blender Account

I always wait anxiously the new workouts:-) .This one I will do ii today .Thank you

Jackie Google Account

What a great workout! Just what I needed for today- Thanks fitness blender!

ninjatine Blender Account

Love the cardio + specific body area videos! I want one for every day of the week! :D

tyswifie Blender Account

I loved this combo for the buns and thighs! I need to hit the backs of my legs and get this butt lifted. I do run, lift and spin and this site has definitely helped in the butt and thigh areas!! LOVE IT!!

marta Blender Account

This is soooo great!! Thank you very much. But my problem is that I already have too much favorite workouts :-)

janivi Blender Account

Love the cardio and hiit videos sooo much!!! :) How many times do you recomand that we do the videos?

amina Blender Account

I really like that you put a counter with the video, it makes it much easier not to give up :)

gonguta Blender Account

i just found you on you tube!!!!!you are great,i already did 2 of your cardio training!i don't fill my legs:-) i'm so happy!!!!!love you a lot!!!!

mrburguillos Blender Account

Really good! It felt great! Thanks a lot!

carfoodel Blender Account

loved this workout, felt like I pushed myself trying to keep up, thanks for another great routine.

supersonicss Blender Account

Why are you guys so great? Love this workout.

dawn.sebion.5 Facebook Account

Love this! It actually made me sweat and I have been exercising for awhile now. I would love to see more total workouts like this which include warm up and cool down. I use your videos before work so this timeframe was perfect! I use the low impact workouts to because sometimes my knee just needs a break. I love the squat free ones because of that. Thank you so much for what you do for all of us.

magrieta65 Blender Account

Added this to my favorites - have no idea why because it nearly killed me!

hml2wake Google Account

What weight are the calories burned based on? If I weigh 137 pounds, around how many calories would i burn?

betzy Blender Account

WOW

Maya Google Account

if im eating around 1200 calories a day and i either do one of your workouts or go on a 30-45 minute jog/elliptical machine, how long do you think it would take to lose 3-5 lbs? (i'm 5"4 and weigh around 113-115 lbs) .

lyndsey.brooke.reed Facebook Account

1.) You're already at a healthy weight. No need to lose 3-5 lbs.

2.) 1200 calories per day is not enough. Google "TDEE calculator," put in your stats, and that's how much you should eat to maintain your weight. If you want to lose (which you shouldn't), you should eat no less than your TDEE-20%.

brightonsa Blender Account

I could barely see during the second half because I was sweating IN MY EYES. Fanbloodytastic!! Sa x

gorgona_medusa Blender Account

haha me too! I couldn't see at one point haha and I'm actually in relatively good shape (well not so much after Christmas :D)

mfbennion Blender Account

My goodness. I thought I'd done every workout on here but apparently not. This one is a killer. Thanks for a great one!

rokas Blender Account

Great workout!
Please tell me; this workout have afterburn effect?!?!? Thanks! :)

phil.akre Facebook Account

Wow this work out really kicked my a**! Out of the 5 different workouts I do from you guys every week, this is definitely the one I sweat the most from!

tana7302 Blender Account

This one kills me every time! I don't have this hard of a time with the 1000 cal workouts. Shew, I have a love-hate relationship with this one for sure! I hate it when I am doing it, but I love it when it's over :)

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