In under 5 minutes, this butt and thigh workout thoroughly engages your muscles for a quick and effective burnout style routine. If you have any doubt that you can see benefits from a quick 5 minute workout, we urge you to try this one to see for yourself.

Because of the work to rest ratio, you’re going to feel these exercises in your muscles very quickly. Try to challenge yourself by taking as few rest periods as possible, but also know that it’s completely play to stop and shake out your legs whenever you need to - just get right back into it as quickly as you can. You can always make this much more difficult by holding onto weights; just make sure that your form stays on point.

Workout Structure
40 Seconds On 5 Seconds Off
No equipment; add dumbbells or extra resistance to increase the challenge
Warm up & cool down not included

Printable Butt and Thigh Workout
Basic Squats
Ski to Sumo Squats
Reverse Lunge Squats
Rocket Squats
Split Jump Lunges
Squat Hold

How to use this workout
Because this works your muscles intensely, you will want to make sure that you do a warm up before you start (and a cool down and stretch when you finish). You can use this as a quick routine by itself, or you can add it onto the end of a cardio or butt and thigh strength workout to really finish off those lower body muscles. You don’t want to do this workout on sore muscles; do it every other day at the most.

If you are looking for a daily workout schedule to follow for best results, or if you want to see significant changes in the shape of your butt and thighs, we highly recommend checking out FBbooty - FB’s 4 Week Butt and Thigh Program. 

Squat challenges are still very popular and rampant on the web, but you need more than just hundreds of repetitions of the same exercise over and over again to get lifted, round glutes and toned thighs - plus, those challenges have you working against yourself by having you do high repetitions of squats almost every day (muscles need rest for exercise to be effective!). The variations of squats you find in this workout make this short routine much more effective than doing hundreds of reps of a standard squat.

We also have a few different squat challenge workouts that target the glutes from multiple angles, using multiple training strategies, again making for a much more effective approach than the versions that typically go viral online. You can find them here: 100 Rep Fitness Blender Squat Challenge (Round 1) and here: Most Effective Squat Challenge Workout to Lift & Shape the Butt & Thighs (Round 2)