Workout Details

  • Duration: 26 Minutes
  • Calorie Burn: 179-357
  • Difficulty: 4/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: Cardiovascular, HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Total Body

Butt and Thigh Workout with Fat Burning HIIT Cardio - Legs On Fire!

If you love shaking muscles and burning lungs, you're probably going to enjoy this workout. Even if you don't like those things, you're going to love this routine once you see how incredibly effective it is. This workout had me sweating and swearing (at least in my mind) in under 30 minutes - and that's even including a warm up and cool down.

All you're going to need for this strength and HIIT routine is a set of dumbbells, but if you don't have any, you can always get creative with cans of food, bags of books, or even water bottles. If you're a steady-state cardio addict, I dare (and implore) you to try this workout, which we confidently estimate to be as effective at burning fat and toning the butt and thighs in half of the time spent on any given piece of cardio equipment you'll find at the gym. You might be doubtful upon reading that, but if you push yourself through the length of this routine, your doubt will likely fade away pretty quick.

Tips to make this maximally effective:

  • Lift heavy during the strength training exercises. Women, don't be afraid to build muscle; lean muscle mass makes you capable, and it helps your body burn fat more efficiently - lift as heavily as you can with proper form and you're going to find that your body becomes more toned, more shapely, smaller, and more compact.  
  • Push yourself during the HIIT cardio, but make sure that you don't let your form get sloppy. There's a big difference between going through the motions of a workout and pushing yourself consciously, the entire way through.
  • Make this routine work for you; we do have lots of easier workout videos to choose from, but if you're trying to increase your endurance and burn off more fat by making the transition to high intensity interval training, you can always make this workout a little easier by taking more frequent breaks and occasionally switching to the easier version of an exercise. Do the best that you can and try to beat yourself each time you do it! Even slow progress adds up over time and you're going to be so proud of yourself when you notice that you're getting faster and stronger (not to mention more fit with killer bum and thighs)!

Workout Structure
Overall Format:  AB Strength + 4 intervals of HIIT + AB Strength + 4 intervals of HIIT
Strength Format: Exercises in groups of two, 8 reps each, twice through for each set
HIIT Format: 20 On, 10 off, x 4 in an AABB Format

Warm Up Cardio - 30 Seconds Each
- High Knee Pulls
- Butt Kickers
- Toe Touch Kicks
- Squats
- Lunges
- High Knee Hold

Printable HIIT Cardio and Butt and Thigh Strength Workout

Butt and Thigh Workout - 8 Reps Each
Squats - Kelli is using 15 lbs/6.8 kg per hand
Deadlifts -  Kelli is using 24 lbs/10.9 kg per hand

HIIT Cardio Workout - 20 On, 10 Off x 2 for each exercise
Downward Dog Push Off
3 Split Jumps + Toe Touch

Water Break

Butt and Thigh Workout - 8 Reps Each
Lunges - Kelli is using 12 lbs/5.4 kg per hand
Ski Squat - Kelli is using 12 lbs/5.4 kg per hand

HIIT Cardio Workout - 20 On, 10 Off x 2 for each exercise
Squat Jumps
Squat Hold Burpee

Cool Down & Stretch

Even though this routine snuck up on me and kicked my butt, I have to say that I loved it. Sign in & tell me what you think below - our small team of 2 can't always get back to every comment anymore but we always read your messages and use the feedback to build a better and stronger Fitness Blender for you. What did you guys think of this strength and HIIT workout?