This is a super fun, quick, energy-boosting cardio workout that targets the butt and thighs. You can easily scale this workout to be a low impact challenge that improves blood flow and increases your cardiovascular health and endurance, or you can move quickly, do the hardest version of the exercises, or even add weights or resistance bands in order to step up the intensity for a sweaty, endurance, and strength-building workout. It really is up to you, and what you need, so be open to your body’s signals and be willing to meet yourself exactly where you’re at today.
The muscles of the lower body - particularly glutes, hamstring, and quadriceps - are nicely engaged in this at-home workout. You won’t need any equipment at all, though you can always add weight in order to make it more difficult.
Muscles targeted: Lower body
Training styles: Bodyweight cardio and strength moves, core work, Pilates,
Warm up and Cooldown not included
Printable Bodyweight Lower Body Workout: 45 Seconds Active, 15 Seconds Rest
Sumo Squat + Captain Morgan
Good Morning + 2 Jumping Jacks
3 Point Jump Squat (wide, basic, and narrow squats + a jump)
4 High Knees + 4 Butt Kickers
3 Split Jumps + 2 Runners
Squat + Knee + Kick (Alternating)
Up & Out Jacks
Side Step Squats
Side Lunges (Alternating)
Bridge + Kick
Plank Jack + Center Tap
Thrust + Drop & Extension
Back Bow + Single Leg Prone Lift
Kneeling Lift + Hydrant
How to use this workout
You can change the objective of the workout by cutting out the jumps, or leaning into those cardio intervals and pushing yourself really hard. You can do this only bodyweight or you can make it a real strength challenge by adding dumbbells, weights, and/or ankle weights to the different exercises. Decide what your goal is for any given workout, and make those small adjustments so that this workout meets your exact needs for the day.
You can use this routine as a standalone workout by adding a warm up before, and a cooldown after. This also makes a great add on to the end of a short lifting workout, if you want to bring your heart rate up, quickly challenge your cardiovascular fitness, and do a burnout round for the lower body. This would be a great hotel workout, or workout when you travel.
Next, I would love to tackle a lifting workout for the lower body - what other workouts would you like to see next on Fitness Blender? Let me know and I will do my best to deliver!