Workout Details

  • Duration: 23 Minutes
  • Calorie Burn: 161-311
  • Difficulty: 4/5
  • Equipment: Dumbbell, Exercise Step
  • Training Type: Cardiovascular, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Fat Burning Butt and Thigh Workout - Strength Training Sweatfest for People Who Get Bored Easily

I love all of the workouts that we share with you here on All 500-something and counting. I wouldn’t share them if I didn’t. With that said, sometimes I film a new workout and I know right away that I’ve found/created a new favorite of my own that I will come back to again (we do our own workouts & programs!).

By the time I was done with this workout I felt amazing. Yes, I was dripping with sweat, very red-faced, and huffing and puffing (and as hungry as a horse), but that on-top-of-the-world “Workout Complete” high hit me hard once I was finished. I feel like that good mood can last me hours & hours, barring all disasters. I think it makes me a more positive & patient person, which can be important when running a business with your spouse (haha!). 

This butt and thigh workout is an excellent fat burner. After you try it, you will not doubt me about that. It heavily targets the butt and thigh muscles, but your core & calves will also be engaged. The rest breaks are brief (don’t panic if you miss a few seconds of an interval here or there), making this muscle building workout one that is also a great cardiovascular challenge. Multitasking at it’s best!

Check out our other workouts that use the same format: Fitness Blender's Workouts for People Who Get Bored Easily - Fun Workout Videos

With slight modifications you can make this workout much easier or much, much more difficult. There is no fitness level on the planet that can’t scale any strength routine to be “hard enough”; it’s all about dialing in on clean form and then lifting enough to challenge yourself. If you want to make the workout easier, use a lower step, lighter weights, and slower movements. If you want to make it harder, lift heavier, use a taller step, squeeze your muscles antagonistically and use a deeper range of motion. Whatever fitness level you’re at, make sure that you’re challenging yourself.

Workout Structure

  • Intervals of strength, HIIT and Pilates exercises
  • Targets: butt and thighs, calves, lower back, abs
  • No repeat exercises
  • 45 seconds work, 20 seconds rest
  • No warm up or cool down (both are strongly recommended)
  • You will need: a step/stair or bench (anything sturdy to step on) and optional dumbbells - even with just bodyweight this is a great workout

Printable Butt and Thigh Workout

Assisted Pistols

Step Ups 
Other Side

Side Step Ups 
Other Side

Bulgarian Split Lunges 
Other Side


Reverse Lunge + Calf Raise
Crossbody Side Lunge + Leg Raise

Jump Squats
Lateral Jump + Curtsy Lunge

Jumping Lunges
Squat Hold

Pilates Rear Leg Raise
Other Side

Pilates Bridge
Pilates Heel Taps

I would love to hear what you guys thought of this workout! If you have any feedback, share with me in the comments below. Since our little company has grown, we often don’t have time to answer everyone’s individual questions, but I will tell you that we still read comments, all of the time. Your feedback has always shaped Fitness Blender, so know that every time you talk to us, we’re listening! 

Thanks for working out with me!