This workout video is a combination of two of our viewers favorite things; a butt and thigh workout, with cardio intervals woven throughout. We made this video this way to keep the calorie burn high, and the toning benefits maximal.

If you want to really burn off a lot of calories doing this workout, and reshape your booty, make sure that you push to your full effort through the whole routine, and make sure and choose as heavy of a weight as you can for the butt and thigh toning exercises as you can, without sacrificing proper form.

Adding this butt lifting workout routine to your schedule a few times a week can help you see a difference in the shape of your legs in as little as 2-4 weeks. The result will be a better shaped, rounded, lifted and firm butt, and toned thighs.

In this Tabata workout, we will be doing exercises in two groups with 20 Seconds On (or Active) and 10 Seconds Off (resting), for a total of eight times (four minutes). The catch this time is that half of your rest periods will be spent setting up for the alternating exercise of the four minute interval group; we will be doing exercises in this format: AA, BB, AA, BB. This keeps things moving very quickly, which minimizes your rest but also keeps you on your toes in terms of both expending energy throughout the routine, and staying present throughout the session, avoiding getting bored.

In this Routine:
- Short Cardio Warm Up
- 30 Minute Lower Body Toning/Strength + Cardio Tabata Workout
- 7 Minute Yoga inspired Cool Down and Stretch

You will need: To get the most benefit from this butt and thigh workout and to get the highest caloric expenditure possbile, you are going to want to use some kind of extra weight during the lower body exercise intervals. Dumbbells are best but you can always get creative; you can use anything from kettlebells to gallon jugs filled with water or bags of books. You are also going to need some kind of bench, chair, or step for one of the exercises at the end of the routine. With that said, if you don’t have any kind of weight handy, and if you’ve got no step in sight, you can definitely still do this routine and get in a good sweat.

Group 1: Lateral Hops and Weighted Squats

Group 2: Butt Kickers and Deadlifts

Group 3: Split Jumps and Outside Thigh Raises

Group 4: Lateral Hop Jumps and Inside Thigh Raises

Group 5: Crisscross Squats and Weighted Lunges

Group 6: Squat Pulses and Weighted Bridges

Group 7: Squat Hold Burpees and Step Ups + Knee

We estimate that this routine burns 7-13 calories per minute, or 308 – 572 calories total. Those numbers will vary widely depending on your bodyweight, gender, effort levels, amount of weight you are lifting, and more. Make sure and push yourself so that you get the most from this routine.