Fitness Blender’s 56 minute butt and thigh workout uses a Tabata structure to get the most out of your energy and effort.

We will be doing each exercise 20 seconds on, 10 seconds off, eight times through for a total of four minutes. It sounds like a lot, but you will be surprised by what those short, ten second rest intervals can do in terms of allowing you to push yourself just a little bit further.

We are using Powerblock’s adjustable dumbbells in this routine in order to bump up the intensity of the butt and thigh exercises. You should note that you absolutely do not have to have any equipment at all to try this routine; you can either grab something around the house to provide extra resistance (books, packed grocery bags, etc) or you can just do the whole routine with bodyweight only and still get in a good workout. Having no equipment is not an excuse to not try this workout, so don’t you dare hit that “Back” button!

Because we are doing so many reps, you will need to choose a lighter weight (if you are using any) than you normally would. Try and find a weight that challenges your strength, but does not make your form suffer. You can always move up or down in weight in between intervals as you need to. Because we are doing relatively light weight and high reps, this will be more of a toning routine than a strength routine. Either way, you will feel it the next day (I definitely did).

There are ten different butt and thigh exercises in this routine – there are even a few that focus on the abdominals and back.

This workout video includes both a warm up and a cool down; don’t skip either, even if you’re in a hurry, because both are integral to avoiding injury and getting the most out of your workout session.

Before we start the interval of a new exercise, one of will talk briefly about the proper form for the movement, and the other will provide a visual demo.

Calorie Burn
We estimate that this routine can burn between 6-10 calories per minute, or 336-560 total. These are just rough estimates; the exact numbers depend on a long list of items that vary from individual to individual, and a lot of that variance will be due to how hard you are pushing yourself and how much weight that you are lifting during these lower body exercises – if you want to burn more calories, challenge yourself by lifting weights as heavy as you can manage with perfect form.

Printable Lower Body Workout
20 Seconds On
10 Seconds Off
X 8

Squats
Deadlifts

Lateral Hops
Alternating Lunges

Flutterkicks
Calf Raises

Sumo Squats
Russian Twists

Crossover Lunges
Back Bows

Proper form is essential in this routine, especially if you are using extra weight during the exercises. Using improper form will make the exercise less effective, and significantly raises the chances of otherwise avoidable injuries of all kinds.