Workout Details

  • Duration: 11 Minutes
  • Calorie Burn: 72-112
  • Difficulty: 3/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, Toning
Body Focus Lower Body

Butt and Thigh Workout - Glutes, Calves, Outer and Inner Thigh Workout


Work your entire lower body and burn off a good number of calories quickly with this butt and thigh workout. Because all of the intervals are so short, this is a very doable workout, however, the minimal rest times and quick transitions will have you sweating before this short routine is over.

The exercises in this routine come from all different methods of training. For example, the Broad Jumps + Jump Squats fall under plyometrics, while the kneeling leg lifts are more of a Pilates exercise. The exercises for inside and outside thigh, the standing leg lifts, are more of a Barre inspired move and some of the more basic moves (i.e. ski squats, alternating lunges) are often found in more traditional strength oriented routines.

If you want to make this routine much harder and more effective for shaping the thighs and rounding out the butt, add weight to these exercises. You can also do this workout 2-3 times through for extra calorie burn and toning benefits.

Workout Structure
25 Seconds Active
10 Seconds Active Rest
11 Minutes Total
72-112 Calories Burned
Warm up and cool down are not included; both are recommended

Basic Squat
Alternating Lunges
Broad Jumps + 2 Jump Squats
Ski Squats
High Plank Twists
Kneeling Leg Lifts + Pulses through Active Rest (repeat on each side of the body)
Wide Squats
Pop Squats
Inside and Outside Thigh Raises
Calf Raises
Side Lunge + Knee (repeat an interval on each side of the body)
Wall Sit or Static Squat (spanning 2 intervals; use active rest if necessary)
Double Dip Squats
Jump Squats

How often can I do this workout?
We always recommend that you mix up your routine, instead of doing the same thing over and over again. You can do this butt and thigh workout (even multiple times through) every other day, giving at least one day of rest in between to let sore muscles heal. We have over 350 free full length workout videos online (and new ones go live every week!) so you have plenty to choose from - you can do an upper body, cardio, or core workout while your lower body is healing. Since we have so many butt and thigh workout videos, it's also a good idea to do some of our other videos that target the lower body, in addition to this one. If you feel like you need extra help on how to put together our many free workouts for best results, we recommend you check out our Fat Loss Programs.