Workout Details

  • Duration: 32 Minutes
  • Calorie Burn: 209-370
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Cardiovascular, HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Fat Blasting Booty Builder - HIIT Cardio and Strength Training Workout

A sweaty fat blasting HIIT, a thorough strength session for the butt and thighs, and a warm up and cool down are all included in this workout that requires just 31 minutes of your day - that's about 1/48 of your day (pause here for just a moment and give a proper goodbye to any lingering excuses).

Everyone always asks about what routines we use personally, which is sort of funny because the workout videos we share with you are usually our actual workouts. This blend of HIIT cardio and strength training is really one of my favorite ways to train, on camera or off. I love that I can grab a set of weights and push myself hard, and get in an awesome sweatfest of a workout that leaves my muscles shaking and likely sore the next day, in around just 30 minutes. What a lifesaver when you have a busy, chaotic life! Another thing I love about this kind of training is that it scales with your fitness level; it always stays challenging. If it ever starts to feel easy, all you have to do is turn up the intensity during the HIIT portion, lift a heavier weight during the strength portion, and/or minimize or cut out your rest periods. 

This is really not a beginner workout. If you're brand new to exercising, we recommend using our site's search functionality to checkout our difficulty level 1-3 (out of 5) workouts until you feel stronger and until you have established a good baseline of cardio endurance, proper form for strength exercises, and coordination. Progressing too quickly in difficulty level is a great way to make yourself hate exercise, and it makes it less likely that you stick to it. It also puts you at a higher risk of avoidable injury, so make sure that if this is too challenging, you just switch up your difficulty level for a while - no need to feel discouraged or overwhelmed (we all start somewhere). 

Workout Structure

  • Strength and high intensity interval training blend
  • Strength: 8 repetitions, HIIT: 20 on, 10 off x 2  - Twice through in an ABAB format
  • Warm up & cool down included
  • All you need for this routine is dumbbells, but even if you don't have them, you can always improvise with things around the house or still get in a great workout with just your bodyweight. 
  • Note: I have included the amount of weight I'm lifting for each exercise but the amount of weight you lift should be specific to your own strength levels. It should be very hard to complete the last 2-3 reps, with perfect form - if form starts to suffer, stop and drop your weights.

Printable Workout
Cardio warm up - 25 second intervals with no rest in between

HIIT and Strength 
8 Deadlifts (I lifted 56 lbs or 25.4 kg total)
Broad Jump Kickouts

8 Squats (I lifted 32 lbs or 14.5 kg total)
Butt Kicker Drops

12 Curtsy Lunges (6 on each side - I lifted 24 lbs or 10.9 kg total)
Star Jump Lunges

8 Wide Deadlifts (I lifted 48 lbs or 21.8 kg total)
Rocket Squats

Cool down & Stretch

When you're finished, make sure to drink lots of water & eat a healthy meal. What did you think of this workout?