Workout Details

  • Duration: 36 Minutes
  • Calorie Burn: 227-455
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Strength Training, Toning
Body Focus Lower Body

Brutal Butt and Thigh Workout for Fat Burning and Lean Muscle Building

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Burn fat, build muscle, improve coordination, balance and strength with these compound butt and thigh exercises. This routine uses a combination of three types of training: traditional strength training exercises, dynamic combination moves that call upon balance, core and coordination, and a wild card of an exercise that’s sure to make your muscles sing.



Before we get to work I thought I would give you some context that might hopefully help make you more appreciative of your ability to move around and exercise today. I’m writing this workout description on a plane. I have been sitting for the majority of the past 4 hours (with a couple more to go) and I swear it’s like some kind of cruel torture. The boredom factor was less of an issue this time because I’ve got a great book and I get to “talk” to you guys in the form of this write up. However, my butt hurts! 

My back hurts. My legs feel restless. I feel simultaneously lethargic and full of an uncomfortable, unspent energy. My stomach feels uneasy. A feeling of very hungry and no appetite at all. My neck feels stiff. This is a hyper version of the way I feel when I spend all day sitting at a computer desk without any kind of exercise. All it takes is a little movement and everything stops aching; the sluggishness falls away, the nervous energy turns into a relaxed, comfortable calm, and I get a sense of blind optimism that I could do pretty much anything I put my mind and heart into. This is what movement does for me. 

I honestly do not believe that the human body is meant to sit still for this long, and yet we do it all the time in our daily lives.

If you’re ever having trouble getting back into your workout routine, think of the way your body feels when you make time for smart exercise, and how great you feel once your workout is finished. It’s a far better motivator than the number on the scale.

Now that I’ve whined at you, I’m going to put you to work! 

Butt and thighs are the main focus of this workout, but your abs obliques and lower back will play a supporting way all the way through; make sure to contract those muscles to protect your core and get the most out of this workout. 

Related: 4 Week Booty Boot Camp: Butt and Thigh Program

Workout Structure
Strength groups using 3 strategies traditional strength exercises, dynamic combination moves, and a burnout round
Equipment; optional dumbbells (workout is still effective with only bodyweight)
Exercises in groups of 3; twice through for each group
45 Second active intervals + 20 seconds active rest
Warm up not included; cool down included

Printable Butt and Thigh Workout
Traditional Strength: Deadlifts
Combo Move: Curtsy Lunge Squat
Burnout Move: Gliding Jump Squat (l, r, jump in center)

Traditional Strength: Squats
Combo Move: Reverse Lunge + Pulsing Lifts
Burnout Move: Static Jumping Lunge

Traditional Strength: Side Lunges
Combo Move: Calf Raise, Jump Squat, Side Leg Raise
Burnout Move: Squat Steps 

Traditional Strength: Lunges
Combo Move: Lunge + Jump Squat
Burnout Move: Pulse Squats 

What did you think about this workout? Were you able to make it through all of the intervals? Which one challenged you most? Which one made you feel strongest? Do you think you'll have sore muscles tomorrow?