Workout Details

  • Duration: 25 Minutes
  • Calorie Burn: 201-306
  • Difficulty: 4/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Total Body,  Lower Body

Red Light Green Light Workout - Glutes, Abs, and Cardio Workout

This is the second installment of our new Red Light, Green Light format, inspired by the kids’ game of the same name. We have made it easier to follow but bumped up the intensity and the length.

If you have done our original Red Light Green Light Cardio workout then you know that we have built this style of routine specifically to have random intervals of work and rest, keeping your body and mind constantly guessing. This style of routine not only helps you burn calories at an elevated rate but it also keeps you more engaged by never letting you get into a predictable pattern. This is a workout routine that you can’t sleep your way through – you’re going to need to stay alert and aware of your movements in order to stay on track with the rapid stop and go demands of these timing intervals.

The exercises in this routine predominately target the glutes and abdominals. There is a high cardiovascular component in order to keep the calorie burn high while you are toning up.

Each bodyweight exercise group will be done for a total of two minutes. Both the rest and the active intervals will be random lengths.

Workout Structure
25 Minutes Total
2 Minute Quick Warm Up Cardio
23 Minute HIIT Workout
Cool Down not included

Warm Up: (30sec each)
Side Step Pulls
Jogging in Place
Jumping Jacks
Front Kick Pulls


RLGL Workout & Muscles Targeted (2 Minutes total per exercise)
Crisscross Jump Slaps – This one is great for getting the heart pounding, and you will definitely feel this in your glutes and thighs.

Push Up Dips – Chest, arms, abs, obliques and shoulders will be working hard to pull off this motion.

Push Jacks and Alternating Lunges – A traditional and incredibly effective butt and thigh exercise, this time with a bit of an extra cardio component.

Toe Touch Crunches – Keep this a 100% abs exercise by not using momentum to cheat your way through the motion.

Forward and Back Squats – Lungs, legs, and glutes have to work hard for this demanding motion.

Side Plank Pulses (Right) – You will feel this one in your core and obliques.

Jumping Jack + Squats – Cardio + glutes, thighs, calves

Side Plank Pulses (Left) – Core & obliques

Jump Turn Flutterkick Squats – Core, glutes, thighs, calves

Swimmers – Upper and lower back, glutes, shoulders

If at any point in the routine you get so tired that your form starts to suffer, hit pause, get a drink of water, and then come back to this routine. You will not lose any significant progress by taking extra breaks when you need to.

We estimate that this 25 minute HIIT workout routine burns 230-306 calories total.