Butt and Thigh Workout Routine - 20 Minute Bodyweight Workout


Calorie burn:

140 to 210





Equipment Needed:

Mat, No Equipment

Workout type:


Body focus:


Workout Details

This 20 minute bodyweight workout is great for toning thighs and glutes. You don't need any equipment at all, but you will need an open wall in order to be able to do a wall sit.

The bodyweight calisthenics in this routine target the butt, the calves, hamstrings, quadriceps, abdominals, and both inner and outer thigh. It is an especially effective combination of Pilates exercises and toning moves. All of the moves are challenging, and use large muscle groups, meaning that the workout burns a high number of calories.

Because this butt and thigh workout is challenging and moves quickly from one exercise to another, we estimate that you can burn 140-210 calories from doing this video. How many calories you will burn will depend on a large set of variables, including your weight, your lean muscle mass, your baseline fitness level, your gender, and more.

When you do a routine like this that calls upon muscle groups so heavily, you want to make sure that you have had an ample warm-up, rather than jumping right in. 10 Minutes of light cardio (such as walking, jogging, biking, or the elliptical) is suggested before jumping into this Fitness Blender home workout video.

If you want to really stoke up your fat burning furnace, do 20 minutes of cardio before doing this routine, and another 20 minutes when you are finished. The combination of the lower body toning moves and the cardio broken up into 2 segments will serve you best in terms of burning the most calories and having the most energy to complete your strength training bodyweight exercises.

Make sure to give it your all the entire way through this video. Many of these exercises have little things that you can do to “cheat”, in order to make it feel easier. It might hurt a little extra in the moment, but committing to proper form will help you see results faster in terms of strength gains and how quickly your legs and glutes become toned.



03/11/14 4:47am

Day after ouch! Ouch! Fantastic feeling thankyou!


10/03/13 2:50pm

I love the workout, it really felt like what a good leg day should. I only had one problem, a couple hours later I started to get lower back pain. I feel like maybe my lower back was compensating for my lack of lower body strength. I made sure to checked my form quite frequently throughout the workout, and I did a warm up. So are there any workouts that I could do that would strengthen my lower back?


07/12/13 8:27am

Day 20) Friday leg day :) added a pair of 8lb dumbells to lunges and squats feeling good


06/03/13 4:38pm

So I've been doing this workout for a couple of weeks, and I love it. The only issues I have is that the 2 pilates mat moves are just impossible for me at my current weight and strength level. I don't know if it's better to struggle through those (and risk injury) or to insert adaptations that work the same area. I know nothing of pilates so I haven't been able to come across modifications.


04/07/13 6:51am

This is a great workout and I felt fantastic afterwards, however I feel as if I need some guidance. I currently weigh 126 pounds and I want to lose 14 pounds. I am very small up top and have very weak muscles in my arms and shoulders. My thighs and butt are curvy but need a lot of toning. I would like them to be smaller but toned, but I'm worried if I just focus on toning them instead of burning the fat they will look even bigger! When I was younger I was anorexic and now I suffer with irritable bowel syndrome, I want to become stronger and healthy but at the same time I want to look hot in a bikini. My diet is very particular as I have to stick to my diet plan from my doctor, so I don't eat badly, I just need some guidance on what videos will work best for I want to achieve. Sorry for the long essay but I don't have a lot of people to discuss this with! Thanks guys!


11/29/12 6:38am

Hi, great workout made me really sweat... I just got a quick question: how soon will you see result?


10/23/12 7:22pm

hey i just found about your videos and really love them but i am interested in reducing my but and pelviv area i do not want bigger butts can u please tell me what workout best suits me i do low impact cardio everuy day befor starting any workout

thank u


08/10/12 10:23am

This is such a killer especially the pilates front leg raise I just about manage to scream my way through, it's great thank you (=


07/24/12 6:09pm

Can I please get a printable routine?


05/25/12 3:51pm

Can these exercise create round hips for people who have naturally narrow hips?

fitness blender

04/19/12 10:28am

I would recommend doing a lower body toning routine between 3-4 times a week - but make sure that you choose from our other lower body workouts as well, you don't want to repeat the same workout over & over again.


04/18/12 7:41pm

hi..........how many times a week it's recommended to do this routine ?.

fitness blender

03/29/12 5:16pm

Hi Lee - I am not sure what you mean by a "pull" in your hamstring. This exercise definitely targets that muscle group so it's normal to feel a burning or fatiguing sensation, especially if you don't usually work that muscle in this way. I would talk to your doctor to be safe.


03/29/12 3:30pm

Omg! I'm so happy that I found your website . The workouts are amazing. However, I do have a small issue. When i try to do the Pilate shoulder burner I get a pull on my hamstring, is that normal?? If not. What can I do?.
Thank you,

fitness blender

02/07/12 5:00pm

Hey Bibi - These exercises will make for a firm, better shaped, rounder booty. If you want to increase the benefit of these exercises & try & build bigger glute muscles, hold onto weights while you do the squats & lunges in this video.


02/04/12 12:59pm

is this going to make my butt bigger?i really want to build some muscle there ...i love your videos,they help me a lot!thank you so much!

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