This is a great intermediate High Intensity Interval Training Workout for the Butt and Legs. The goal is to keep your heart rate up during the whole workout so the jumping jacks are key. There are videos of the moves below. If you are just starting to workout again or aren’t familiar with the moves, watch the videos and go slow. If you have any knee or back injuries or any injuries that could be irritated, this may not be the right workout for you.
60 second run/jog in place
20 Squats
30 Jumping Jacks
30 Fire Hydrants (15 ea. leg)
30 Jumping Jacks
12 Mountain Climbers
30 Jumping Jacks
20 Walking Lunges
30 Donkey Kicks (15 ea. leg)
Rest as needed between exercises. 10-30 seconds is a good range for rest depending on your fitness level
Feel free to share this image. Workout out at your own risk.*
*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Don’t forget to stretch before and after working out to avoid injuries.
Mary Williams says
Thank you for the workout plan. I am getting back on track and I will be doing your workouts.
Rachelle says
OMG This is a great workout. How many reps are we suppose to do? I was done after one. Lol
Donna says
Wow! This is a great workout for toning while losing weight.
Michelle says
Hi, I want to work out but have bad knees. Working on it but want some exercises I can do now, any suggestions? Thanks