Kiss your boring gym workouts goodbye for this fast & effective bodyweight only HIIT workout that targets the butt and thighs. Despite the growth of the home workout movement, there are a lot of people who are still spending 1-3 hours plugging away on gym machines - especially cardio machines, namely treadmills and ellipticals. In theory, there's nothing "wrong" with this kind of workout for most people & something is always better than nothing, but it's definitely not the most efficient or even effective way to see changes in your body and health.
I know it takes a leap of faith, but if you haven't already, try pushing away from your traditional gym workouts and give bodyweight home workouts a whirl; I can guarantee you that if you start doing our (completely free) home workout videos on a regular basis with your full blown effort, you're going to notice that your body is changing more drastically (weight loss, increased body tone, improved endurance, better moods, more strength & flexibility, and/or more lean muscle, etc, etc) - even with shorter workouts! If you need help in putting a program together, check out our affordable 8 Week Programs, and if you don't want to spend a penny you can try our free 5 Day Challenge or use this video as a guide to put together your own plan.
It's usually accurate that if something sounds too good to be true it is, but this is different. For example, this workout video, even at 8 minutes, uses a larger variety of muscles and more ranges of motion than a steady state, machine-based cardio workout does. Additionally, because of the intervals & the tried and tested science behind HIIT, this workout is roughly "worth" or as effective as at least 20 minutes of your typical machine based cardio routine. It's a great example of working smarter and not harder - though no one here is trying to pass something like HIIT off as easy or without effort.
In my own real-life example, I used to spend no less than 90 minutes at the gym every day of the week (doing predominantly cardio). About 7 years ago, when I switched to the style of training that you see in all of our Fitness Blender workout videos (a very varied combination of HIIT, strength training, stretching, Pilates, yoga, bodyweight training, kettlebell, etc), I significantly reduced the amount of time I spend exercising and I lost another 15 lbs (at one point in high school, I was roughly 40 lbs heavier).
Benefits of this workout
High intensity interval training with a special emphasis on the muscles of the butt and thighs - all of these exercises are some of the best for toning the thighs and reshaping the glutes. The plyometric inspired movements are very effective at fighting back against gravity, couch potato-ism (is that a word?) and aging, creating a bum that is round, firm, and not dropping down your backside. The short intervals of intense bursts of effort are one of the most effective ways to quickly boost your endurance & they provide a lasting metabolic boost for up to 48 hours after your workout is finished.
Printable Workout
20 On, 10 Off x 4
- Downward Dog Push Offs
- Squat Jumps
- Curtsy Jump Lunges
- Squat Pulses
There is no warm up or cool down in this workout video - make sure and add one of each before and after this routine.
Suggested Warm Ups
Suggested Cool Downs