Workout Details

  • Duration: 22 Minutes
  • Calorie Burn: 164-324
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Cardiovascular, Low Impact, Strength Training, Toning
Body Focus Lower Body

Fat Burning Cardio and Butt and Thigh Workout - Advanced & Low Impact Modifications

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If you’re looking to fire up your metabolism and totally brutalize your butt & thighs, you have come to the right workout video!

Here we have weaved together two highly effective training types for burning fat, building and shaping muscle, and quickly improving strength and endurance. As a bonus, this workout flies right by because there is not a single repeat workout throughout this entire video.

Strength training is the smartest way to boost your metabolism (the rate at which your body burns calories) and in addition to a seemingly endless list of health benefits, lifting is also the fastest way to a nice bum and legs. For the cardio portion, we’ve taken explosive exercises that are typically reserved for HIIT routines and stretched them out over a 45 second interval - yes, this workout is going to be brutal! 

This is the kind of workout where you should expect to need breaks. If you aren’t finding the need to stop and shake out your muscles or take an extra breather here and there, it’s highly likely that you aren’t pushing hard enough during the active intervals. In other words; don’t be discouraged, disheartened or surprised if you find yourself struggling. In fact, you should aim to find yourself struggling; focus on good clean form while you’re lifting, and choose a weight that makes those last 2-3 reps very difficult to complete. You want to hear your muscles talking to you! The same goes with the cardio intervals; stay conscious and aware of your body’s feedback, and don’t be afraid to challenge yourself. With that said, remember that there is never any benefit to pushing yourself to the point where you actually feel ill. Try to walk that fine line of pushing your comfort zone without ignoring real signs of exhaustion, pain, or trouble breathing. Challenge and respect your body and you’ll end up fitter than ever, without hurting yourself or making yourself hate exercise. 

As a heads up; we show advanced and low impact modifications in this workout but this is not a beginner workout. If you're brand new to exercise, we recommend using our workout search tool to search through workouts rated 1-3 out of 5 on our difficulty scale. 

Workout Structure

  • Strategy: Intense, lengthy cardio intervals and strength training sets come together for a muscle building workout that is also excellent for increasing endurance and burning fat.
  • Low impact and advanced modifications shown
  • 20 Exercises
  • 45 on 20 off
  • Equipment: Dumbbells (optional)
  • Warm up and cool down not included (both are highly recommended)

Printable Cardio Interval / Butt & Thigh Workout

1 Deadlift
2 Sumo to Ski

3 Reverse Lunges
4 High Knees

5 Squats
6 Plank Jack Lifts

7 Side Lunges
8 Squat to Lunge Pops

9 Curtsy Lunges 
10 Jump Squats

Water Break

11 Sumo Squats
12 Jumping Lunges

13 Alternating Clean & Press 
14 Lateral Jumps

15 Assisted Pistol
16 Forward & Back Squat Jumps

17 Calf Raises
18 Flutterkick Squats

19 Bridge
20 Power Skip Lunges

Common Questions
Why am I so hungry after these workouts?
You’re hungry because your body is a machine and with these workouts, it burns through its fuel. How to handle it? EAT! Make sure that you make healthy, nutrient dense food choices that are as minimally processed as possible.

How often can I do this workout?
This butt and thigh cardio workout packs a punch; do not repeat this workout until your lower body muscles are no longer sore. While your lower body muscles heal, do workouts that focus on your upper body or core.

What if I don’t have equipment at all?
These exercises are tough without any equipment at all, so don’t feel like you can’t do it if you don’t have dumbbells. With that said, you can step up the challenge by improvising; holding onto household items that add a little extra weight. A lot of our audience uses bags filled with books, gallon jugs of water, laundry detergent bottles, etc. I’ve even heard from some of you that you use wine bottles!

What did you guys think of this workout? We were both very sweaty after this workout, and also very sore the next day. It felt awesome! Did you have a favorite interval? Which one did you struggle with the most?