Workout Details

  • Duration: 29 Minutes
  • Calorie Burn: 190-269
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: HIIT, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

HIIT Cardio and Lower Body Strength Workout with Warm Up and Cool Down

With this 30 minute workout I’ve put together a quick routine of some of my favorite butt and thigh exercises that help to build and define the backside. 

Some people out there may think that just because Kelli does a workout it is for women and if Daniel does a workout it is for men but if you have been listening to us then you know that that is not the case. Whether you are male, female or choose not to define yourself by gender it makes no difference in how your skeletal muscles works. If you are a human then this workout will help you build, define and strengthen your glutes and thighs. The only thing you need to decide is how much weight (if any) that you will be using during the strength section.

After the Warm Up we jump right into a 5 minute bout of High Intensity Interval Training (also known as HIIT) that is designed to really tax your lower body to get it ready for the strength section that comes next. If you want to get the most muscle building out of this workout then be sure to push yourself as hard as you can on every repetition of the HIIT exercises. That means 100% effort and as full of a range of motion that you can control.

Related: Do squats really make your butt bigger? What squats really do to your booty & your body

Once done with the quick HIIT workout we get a little break before moving on to the strength section. If you have done the HIIT section for muscle building and strength then you should already be feeling a little bit wobbly in the legs. If you want to continue to get the most for strength then be sure to pick the heaviest weight you can comfortably control for each exercise while still keeping clean form with full range for each movement. We are shooting for 10 repetitions each but your legs should be giving out around rep 7-9 on your second set. If not then use more weight next time.

On the other hand If you are wanting to focus more on definition and tone then you can go lighter on both the intensity of the HIIT section and the amount of weight on the strength section. In the strength section you may even want to try and go for 12-14 repetitions per set by moving slightly faster than we show and taking a shorter break between exercises. This will limit the muscle building aspect of this routine in lieu of building muscle endurance and compacting and hardening the muscle you already have.

Just keep in mind that if you are trying to lose fat weight, strength training with a weight is better for faster and more long term results than what has typically been defined as “toning”, with higher reps. Toning is best used for when you are already at your desired body fat percentage, shape and size and just want to maintain your current physique.

Hope you all enjoy this workout, be sure to subscribe to our Youtube channel and let us know what you thought of this video in the comments section below. Enjoy

Workout Structure:
- Lower Body HIIT
- Tabata Style; 20 On, 10 Off
- Lower Body Strength
- 2 Sets of 10 Repetitions Each

- Dumbbells

Warm Up / Cooldown:
- Both Included


Warm Up: (5 Minutes; 30 Seconds Each)
- Side Step w/ Side Reach
- Toe Touch to Overhead Reach
- Leg Swing L
- Leg Swing R
- Warrior Pulse L
- Warrior Pulse R
- Squat Circles
- Boxer Shuffle
- High Knees Pause
- Jumping Jacks

HIIT: (5 Minutes; 20 On, 10 Off; 2 Sets Each)
- Squat Jacks
- Lateral Jumps
- Jumping Lunge
- Rocket Squats
- Sumo Squat Jump to Side Leg Lift

Strength: (2 Sets of 10 Each)
- Deadlift
- Goblet Squat and Side Step

- SIngle Leg Hip Raise
- Butterfly Hip Raise

Cool Down (5 Minutes; 30 Seconds Each)
- Toe Touch
- Quad Stretch L
- Quad Stretch R
- Inside Thigh L
- Inside Thigh R
- Seated Toe Touch and Torso Stretch L
- Seated Toe Touch and Torso Stretch R
- Butterfly Stretch
- Deep Glute L
- Deep Glute R