Workout Details

  • Duration: 15 Minutes
  • Calorie Burn: 91-151
  • Difficulty: 3/5
  • Equipment: Bench, Mat, No Equipment
  • Training Type: Cardiovascular, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

OMG; Oh My Glutes - Bodyweight Cardio & Lower Body Shaping Workout

Feel like burning your glutes into oblivion? If the answer is yes then you have come to the right place because this workout will do that for you, just press play. We have combined 7 different butt blasting exercises with a cardio component to keep your heart rate up and make sure your glutes never stop screaming. This quick workout will hit the legs and butt, increasing muscle tone and definition, as well as improving shape by lifting and rounding the glutes. One of the exercises in this routine uses a bench but can easily be replaced with a step; otherwise you don't need any equipment for this routine.

Want to increase the size of your butt? Do this workout using ankle weights (specifically when on the ground) and/or dumbbells, medicine-ball, or weighted vest (when doing standing exercises). The added weight will increase the strength and size of your glutes making this an awesome bubble butt workout. If you already have the size you want, then don't use extra weight, instead just focus on contracting your butt muscles as tightly as you can in each exercise to increase tone and endurance to make that butt more perky (it might not be a bad idea to run through the routine twice to get even more toning results).

As I mentioned before we have added a cardio component to this routine to keep your heart rate up and the calorie burn high. This section consists of the following exercises:

Cardio Component (done in between each exercise):
5 Up and Out Jacks
5 Squats
5 Up and Out Jacks

You start with Up and Out Jacks; one regular jumping jack and one jumping jack with your hands coming in front of your body equals one repetition. The squats are a regular bodyweight squat (unless you want to make them harder by holding weights).

You start the routine (after your own independent warm up) with the first round of the cardio component then move to the first exercise. Each exercise is done for only one set then you repeat the cardio component again before moving to the next exercise. Each exercise has a different number of repetitions.

Butt and Thigh Exercises
Step Up + Knee - 14 Reps per Side (28 total)
Squat Pulses - 14 Reps
Kneeling Half Circle Leg Lifts - 14 Reps on each Leg
Marching Bridge - 14 on each Side
Bent Thigh Lifts - 14 Reps
Sumo Squat + Alternating Lunge - 14 Reps
Kneeling Leg Lift Circles - 14 per Leg

We estimate that this butt and thigh workout video burns roughly 91 - 151 calories total. We give a wide range when it comes to calorie burn estimations because there are so many variables that influence actual expenditure when working out. Our estimates consider weight, gender, muscle mass, fitness level, and a number of other factors; 95% of the population likely falls somewhere in the range of our calorie burn estimates. Calorie burn is definitely not the most important thing to focus on when exercising, as there are many more important health benefits to working out, but it is an important part of the equation when it comes to losing weight or maintaining a healthy bodyweight.

How often should I do this calorie burning, thigh shaping, butt lifting workout for best results?
You should give muscle groups at least 24 hours in between strenuous routines (up to 24-72 hours, particularly if the muscles are sore).

What other Fitness Blender Workouts go well with this one?
You could combine this one with some of our other lower body workouts to really burn out the lower body, pair it with another cardio routine to increase your overall calorie expenditure, or you could do it with an upper body workout if you are looking to get in a routine that targets both upper and lower body muscles in a single day. Make sure that you stretch when you are done with this video.