This is a muscle & cardiovascular burnout workout; a combination of the best strength exercises for the butt and thighs weaved in with high intensity interval training that also targets the lower body. Your lungs and core will also be working hard throughout this lean muscle building, endurance boosting, fat burning workout.

Related: FBSweat: Burn Fat, Build Muscle, Tone - Our new home workout program that lets YOU choose the length of your workout each day

I’ve built this workout for everyone who really enjoys a challenge - a challenge that leaves you with shaky muscles, covered in sweat. This is a tough workout; you can step up the difficulty by lifting a weight that challenges you and pushing yourself hard during the HIIT cardio. You can also make it easier by sticking to the low impact modifications (provided throughout the video) and either going very light with the weight you lift or even using no weights at all - even with no equipment at all, you will still get in a great workout. 

Note: As you can see in this video, I really struggled with this workout. There were some intervals where I had to modify or take extra breaks or move on from the advance version to the easy version. My legs were shaking like mad, my balance was diminished and I needed that extra breather here and there. There is no shame in this; I am not embarrassed and when you need to switch things up to make it work for you, you shouldn’t be either. Fitness is all about finding what works for you - not just in general but from day to day. Always be willing to listen to your body.

Workout Structure
HIIT & Strength combined
Equipment: optional dumbbells
Advanced & low impact modifications provided
Warm up & cool down included

Warm Up Cardio - 25 Seconds each
Boxer Shuffle
Toe Touch + Overhead Stretch
Chest Stretch + Lateral Steps 
Knee + Kick
Good Morning
Reverse Leg Lifts
Other Side
Bridge (twice)
Squats
Lunges
Butt Kickers

HIIT - 20 On, 10 off x 3 each
1 Kickout + Leg Lift
2 Double Pulse Squat + Star Jump

Strength Training for Lower Body - 45 Seconds on, 15 seconds rest
1 Deadlifts
2 Squat to Lunge
3 Thrusts

HIIT Cardio
1 Jump Squats
2 Lateral Jumps

Strength
1 Bulgarian Split Lunge: 1 Regular, 1 Jumping
2 Squats
3 Curtsy Lunge + Side Raise

Water Break

HIIT
1 Burpee Squat Hold
2 3 Squat Pulses + Jump

Strength
1 Reverse Lunges
2 Clean and Press
3 Other Side

HIIT
1 Knee + Kick + Touchdown
2 Plank Jack + Taps

Cool Down & Stretch

How often can I do this workout?
Because strength and HIIT are both intense training styles that require rest in order to let the body heal between session, you wont want to do this workout more than 3 times a week (every other day, at most, assuming muscles are no longer sore). 

What can I do on days where I am healing from this workout?
The healing periods in between lower body workouts are a great time to focus on upper body workouts. If you need help building a safe, effective plan to follow, consider checking out our home workout programs or free 5 Day Challenges.

What did you guys think of this workout? Did you end up swearing at me much? Do you think you'll be sore tomorrow? Sign in and let me know how you did in the comment section below