Workout Details

  • Duration: 52 Minutes
  • Calorie Burn: 408-765
  • Difficulty: 5/5
  • Equipment: Dumbbell, No Equipment
  • Training Type: HIIT, Pilates, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Strength, HIIT, & Pilates Workout for an Athletic Butt & Strong Legs - Lower Body Burnout

I wrote this routine with every intention of earning some sore lower body muscles. I can't be the only one who sometimes craves next-day muscle soreness, right? It can be very gratifying. It's a reminder that I did something yesterday that will make me stronger and fitter tomorrow. The lingering soreness serves as a reminder while I'm standing in the kitchen looking for a snack; I start thinking of my body as a system or machine that works better and more efficiently when I give it smart, wholesome, healthy fuel. 

Whether you enjoy or merely endure muscle soreness, this workout is sure to challenge you, and maybe even end up changing you if you make it a regular part of your routine. I've integrated strength training supersets, high intensity interval training, Pilates, and plyometrics into one home workout for the butt and thighs - all you're going to need is an optional set of dumbbells (if you don't have them, you can always get creative with practically anything around the house that you can safely lift).

Each one of the training methods that make an appearance in this video has the power to build and/or reshape the glutes and thighs. We start off with strength training for the butt and thighs, arguably the most effective training type for increasing the size of the butt as well as improving the shape, and more importantly, creating strong and capable legs. I put the weight training first so that you could give it 100% of your effort; lift heavily and keep your form clean so that your leg muscles are starting to get nice and shaky by the time you're done.

Next, we move onto a relatively short HIIT routine that further targets the lower body in a different (but also very effective) way. Focus on using explosive power when it comes to all of the jumping motions to gain the most benefit (on the flipside, you can take out the jumps and you'll have a very challenging low impact workout). As an added bonus, both the lifting and HIIT are great for burning fat, increasing your metabolism, and boosting your overall strength and endurance. The Pilates-influenced segment is great for targeting the glutes from various angles and formally burning out the muscles in your lower half.

Workout Structure
After a quick bout of light warm up cardio, we move directly into the strength training workout for a bigger butt and strong, toned legs; we'll do 8 reps of each exercise, twice per group in an ABAB format. Next is a quick but effective bout of HIIT; 20 seconds on, 10 seconds rest, three times for each exercise. Lastly, we'll do a burnout of Pilates-inspired mat exercises, and then a cool down and stretch. Dumbbells are recommended, but optional.

Warm Up - 30 Seconds Each

Boxer Shuffle
Butt Kickers
Lateral Hops
Squat + Kicks
Good Mornings
Side Lunges

Strength - 8 Reps Each x2 Each in an ABAB Format
Deadlifts - Kelli is using 48 lbs total
Ski Squats - Kelli is using 36 lbs total

Side Lunges - Kelli is using 18 lbs total
Squats - Kelli is using 36 lbs total

Long Lunges - Kelli is using 24 lbs total
Sumo Squats - Kelli is using 24 lbs total

Water Break

HIIT - 20 On, 10 Off x3 Each
Curtsy Jump Repeater
Mt Top Squats

Burpee Hold
Jumping Lunge Splits

Quick Water Break

Knee Downs
3 Pulse Squat Jumps

Wide Squat Ski Squat Combo
Slow-Mo Burpee

Pilates Burnout - 40 Seconds each, with 10 seconds rest in between each 
Kneeling Leg Raises + Pulse 
Hamstring Curls 
Bow Taps 
Elbow Tap Lifts 

Cool Down & Stretch

A word about body trends, e.g. big booties, lean bellies, toned thighs, bulging biceps, and so on—body trends come and go. This has always been true. Working out to improve the appearance of your body can be a great motivator, and if it works for you, hold onto it; however, your only real concern should be the health of your body. Try not to compare yourself to others, try to keep the pursuit of superficial appearance based results to a minimum, and try to fix your focus on things that make you feel strong and healthy.