- Duration: 42 Minutes
- Calorie Burn: 281-533
- Difficulty: 4/5
- Equipment: Dumbbell
- Training Type: Cardiovascular, HIIT, Strength Training
I’m writing this the day after I filmed this workout and wow am I sore in the most thorough, satisfying way! This workout was humbling for me, but I know that I will come back to it on days where I’m craving a quick burst of HIIT and a good, brutal strength training session.
High intensity interval training (HIIT) is one of the best ways to burn fat and maintain a healthy bodyweight. Strength training also boasts those bragging rights, and the lower body exercises in this routine are also excellent for shaping the lower body and building strong, capable legs. These butt and thigh exercises target the glutes thoroughly, from multiple different angles. Both of these training types offer immense health benefits and when properly implemented, can easily help keep you healthy and fit.
This workout was harder than I anticipated it being but I really liked it. I used different exercises that put a lot of demand on coordination and balance, which is great for bumping up the amount of work that the core (abs, obliques, lower back) has to do. Far better for the abs than crunches! It can be a little humbling to feel off balance but if we don’t push ourselves through the things we’re not already good at, we’ll never grow.
I decided to do the reps on each side of the body rather than reducing them in the instance of exercises that isolate one side of the body. That definitely stepped up the challenge even more and made many parts of it feel like a burnout challenge.
This is not a beginner workout but we do provide low impact options for the higher impact exercises. If you are relatively new to working out but want to try this workout anyway, just be sure to focus on form and to listen to your body (don’t press through the bad kind of pain, and know there’s nothing wrong with stopping for a quick rest at any point during this routine).
This workout provides a serious muscle and lung burnout, challenging both strength and endurance. After a quick cardio warm up we move into a quick HIIT routine that packs a punch - just enough to get you nice and sweaty and to wake up the lower body muscles before we move into an intense butt and thigh workout. Enjoy a leisurely cool down once the work is done. All you need for the workout is an optional set of dumbbells.
- Dumbbells (optional)
Warm Up / Cooldown
- Both Included
Printable HIIT and Strength Workout
Warm Up: (5 Minutes; 30 Seconds Each)
- Boxer Shuffle
- Butt Kicker Swings
- Toe Touch Circles
- Good Morning Fly
- Kick & Twist
- Other side
- Side Steps + Pulls
- High Knee Kicks
- Up & Out Jacks
- Squat Jump Combo
HIIT: (5 Minutes; 20 On, 10 Off; 2 Sets Each)
- 3 Switchfoot Jumps + Side Lunge
- 3 Hops + Down
- Plank Jack Spider Hops
- 2 Runners + 2 Sumo Squat jumps
- 3 Squat Jacks + Kick
Strength: (2 Sets of 10 Each)
- Narrow + Wide Squat + Side Leg Lift (I am using 12 lbs per hand)
- Deadlift (I am using 28 lbs per hand)
- Squat to Lunge (I am using 8 lbs per hand)
- Bridge (I am using 20 lbs total)
- Side Lunge + Calf Raise in Middle (I am using 12 lbs per hand)
- Squat Steps Forward + Inside Thigh Lift (I am using 8 lbs per hand)
Cool Down & Stretch (never skip it!)
Which interval did you find the most challenging? Were there any in particular that made you feel strong and maybe a little bit proud of yourself? Were you sore the day after you finished this workout?
Let me know what you want me to film next!
Thanks for working out with me,