90 to 135
I don’t care how busy you are – everyone has ten spare minutes in his or her day for routines like the one above. If you honestly believe that you don’t have time for ten minutes of exercising each day, then you need to reprioritize and hollow out that sixth of an hour from your schedule, just for yourself and your health. You’ll be a better person for it.
This particular 10 minute home workout video is ideal for sandwiching between 2 short bouts of cardio; one to get the muscles nice and warm and ready to work, and another to cool down just before you stretch.
Because of the dynamic movements and the large muscle groups used, this short routine even burns a fair amount of calories. We estimate that this routine will burn roughly 90 - 135 calories (specific figures depending on gender, bodyweight, muscle mass, how much effort is put into each exercise, etc)
How this routine is structured:
There are nine different exercises (counting the instances where you must repeat a movement on both sides of the body) that target the glutes, thighs, and calves. The core is also challenged, particularly during exercises that place demand on your balance skills. You will do each exercise for roughly 45 seconds. There is a demonstration of each of the exercises just before the 45 second active interval begins; this 10 second period will also serve as your resting phase before you jump back into the next exercise.
If any of the moves is too hard for you to do with proper form for a full 45 seconds, you can always take a very quick break.
Exercises in this routine:
Side Lunges + Reach – You will feel this one in your quadriceps and glutes. If you focus on reaching to the opposite foot on each side lunge, you will also engage your obliques.
Swinging Bridge – Really concentrate on a nice full range of motion on this movement and make sure that you get a good upward squeeze of the glutes on each side of the “bridge”.
Squats + Alternating Lifts – If you have coordination or balance issues that need working on, it’s going to be evident when you start doing this exercise. If you need to, you can hold onto a wall or chair to help steady yourself, but only do so lightly so that you can see improvements in both categories.
Pulse Lunges – These hurt! Make sure that your pulsing is slow and controlled and that you are not bouncing without any attempt to exert control over your own body. Try to keep your bodyweight so that it is dropping right between your feet, rather than forward over your toes or too far backward.
Shoulder Bridge – Pilates exercises like this one make for toned legs that have that always sought after “long and lean” look. You may find that your hamstrings limit your range of motion for this one; stretch if you need to and know that with practice your flexibility will increase.
Side Plank Leg Lifts – Good for the entire core, and the outer thighs, this one is a multi-tasker that works great for toning you up quickly.
What other routines should I use with this one?
This 10 Minute Butt and Thigh Workout is great for squeezing in with short bouts of cardio, but you could also significantly increase your caloric burn and the toning benefit of this video by doing 2-3 rounds through the entire thing (if you’ve got the time and the endurance).
How often should you do this butt and thigh workout?
Every other day is fine – you can do it more often if you are only doing one round and your muscles are not sore from the last time you’ve done it.