Skip to Main Content

Access Erica’s new Bored Easily Challenge with our current 20% Off Sale!

10 Minute Lower Body Strength Workout: Butt and Thigh Burnout

10 Min • Lower Body
  • View on YouTube
    • Training Type Strength Training, Toning
    • Equipment Dumbbell, No Equipment
    • Membership Free


    I love the kind of strength training that gives me a cardio workout simultaneously. These quick-timed strength intervals are also ideal when you don’t have a ton of time to dedicate to your workout session. Lift to challenge yourself, and you’re likely to find yourself covered in sweat in just 10 minutes. 

    I filmed this workout on the same day that I filmed this Sweaty Lower Body Strength Workout with Cardio Intervals. If you’re looking for a burnout round, I recommend pairing these two together for a workout that leaves the lower body muscles nice and toasty. 

    The combination of those two workouts left me sore, but it was the best kind of sore. What does “the best kind of sore” look like to me? First, it means not overly sore; I don’t want to be so sore or in so much pain that I cannot move well or that it significantly interferes with my normal life activities over the days that follow. It also means that I am sore in the muscles that I was intending to target, and that the soreness is distributed evenly, in a sense, in that I don’t feel any particular muscles that feel borderline strained or injured, rather than well worked through an exercise. If you are feeling overly sore to the point that it feels like a near-injury, you may have form issues, be lifting too much for your strength, or lifting too heavily for one particular muscle group involved in a compound exercise. Slowly progressing the amount of weight being lifted can help you build a strong foundation of clean form, and help you avoid injuries.

    How to use this 10 minute strength workout
    You always want to warm up before jumping into a workout - it helps you work harder, smarter, and more safely. We recommend doing at least a quick warm up before starting into this routine, and a cool down once you’re finished. You can also use this as a burnout round at the end of a longer workout (like I did when I originally filmed this video).

    I share the amount of weight that I’m lifting, but please note that this is not in any way a recommendation of what you should lift. In order to get the most out of this routine, aim to select a weight for each exercise that leaves your muscles feeling like they can’t complete any more reps, by the end of each active interval. On the other hand, you can do this workout with just bodyweight and still get in a great workout - make it work for you!

    Workout Structure
    10 fast and effective intervals of lower body exercises; most are strength intervals, but there are also a couple of high-cardio moves that target the lower body, and serve as a cardio challenge. We recommend dumbbells if you need to increase the challenge, but this can be a great workout without any equipment at all. 

    Printable At Home Butt and Thigh Workout: 45 Second Active Intervals, 15 Seconds Active Rest
    Deadlifts (I'm lifting 48 lbs or 21.8 kg)
    Squats (I'm lifting 32 lbs or 14.5 kg total)
    Reverse Lunges (I'm lifting 24 lbs or 10.9 kg total)
    Jump Squat Combo 
    Curtsy Lunges (I'm lifting 12 lbs or 5.4 kg total)
    Clean & Press with Center Drop (I'm lifting 12 lbs or 5.4 kg total)
    Wide Deadlifts (I'm lifting 40 lbs or 18.1 kg total)
    Side Lunge Push Off 
    Dumbbell Swing (I'm lifting 20 lbs or 9.1 kg total)
    Side Step Squats (I'm lifting 12 lbs or 5.4 kg total)

    I have heard that people like to use our shorter workouts to make custom workout combinations of their own, 5-20 minutes at a time. I love that idea! I love hearing how you all use our workouts - let me know how you might use this new routine.

    Good job showing up for yourself - every little bit of exercise counts and adds up, especially when the 10 minutes are focused, intentional, and use a powerful training style like strength training. I hope you enjoyed this workout; let me know what you would like to see next!