Workout Details

  • Duration: 10 Minutes
  • Calorie Burn: 70-150
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
Body Focus Lower Body

10 Minute Butt and Thigh Workout - Interval Strength Training Sweatfest

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By now you know workouts like these are my favorite way to train. Cardio can be “fun” but there’s something so satisfying about picking up a set of weights and sweating like mad as you work your way to a stronger, more capable body. 

For the last four months I haven't been doing any traditional HIIT or intense jumping exercises at all - my personal workouts have been only low impact exercises, so I've been counting on fast paced superset routines like this one to raise my heart rate, work my lungs, and get a good sweat going. I was anxious to cut out almost all cardio and completely stop doing HIIT, but I've been happy to find that I am still feeling fit, strong and lean thanks to strength training workouts like this one.

Aside from the efficiency of routines like these, and the fact that it makes me feel great, there’s also the superficial benefits of strength training. Strength training can completely change your body, in this case, shaping and toning your thighs, lifting and firming your glutes. The lean muscle that you build through strength training is also fantastic for burning belly fat and it’s a long term investment in a body that is more inclined to stay lean, requiring more calories to sustain the muscle that you’ve built.

Women; don’t be afraid to build strength, and don’t hesitate to lift a heavy weight. Challenge your body, and you will like the results. Workouts like this one can be as difficult as you need them to be; if you want it to be more difficult, all you need to do is lift heavier (always check your form before you increase the amount of weight that you're lifting as that makes an enormous difference). If you're new to exercising,  do all of these exercises using only your bodyweight and you're still going to get in a great workout.

Workout Structure
10 Exercises
40 Seconds on, 20 seconds rest
Warm up & cool down not included 
Equipment: optional dumbbells

Printable Butt & Thigh Workout 
Squats (Kelli is using 32 lbs or 14.5 total)
Alternating Clean & Press (Kelli is using 16 lbs or 7.3 kg)
Deadlifts (Kelli is using 48 lbs or 21.8 kg total)
Wide Squat + Side Leg Raise (Kelli is using 16 lbs or 7.3 kg total)
Side Squat Curtsy (Kelli is using 16 lbs or 7.3 kg total)
Deadlift Toes Out (Kelli is using 48 lbs or 21.8 kg total)
Super Slow Squats (Kelli is using 24 lbs or 10.9 kg total) 
Reverse Lunges (Kelil is using 24 lbs or 10.9 kg total)
Deadlift Toes In (Kelli is using 48 lbs or 21.8 kg total)
Jump Squats (bodyweight only)

Make sure to do both a warm up and cool down; both allow you to work harder during your actual workout, lower your likelihood of injury, and make your body feel great! 

Suggested Warm Up
Wake Up Call Cardio Workout - Calorie Burning Warm Up Cardio for Energy

Suggested Cool Down
Total Body Cooldown - Compound Movements for a Total Body Stretch

Did you enjoy this routine? Were you working hard enough that it ended up being a cardiovascular challenge, as well? I hope you enjoyed this video, thank you for working out with me!