Lower Body Burnout Workout

Everyone loves leg day, right? That BURN you get in your booty and thighs? Well, maybe not EVERYONE. But COME ON GUYS! There are reasons we should want to work our legs!

We use our legs EVERY SINGLE DAY to carry us through our daily activities…we should want them to be as strong as possible! Not to mention, the more we work those large muscles in our lower body, the faster our metabolism runs, which means…MORE FAT BURN.

That’s why I created the Lower Body Burnout workout! This simple routine burns fat (by elevating the heart rate) and strengthens those powerful leg and glute muscles!

Best part? NO equipment required! Are you ready to torch those legs and buns?

Let’s get started!

Workout Instructions: Perform exercises consecutively. Repeat circuit 3-4x.

Exercise 1: Wide Plie Squats

• Stand in a plie position with your feet considerably wider than your hips and toes pointed toward the corners of the room (if your knees go over your toes at the bottom of the movement, your stance is too narrow)
• Lower into a plie squat, keeping your chest elevated and your glutes tucked inward (don’t pop your booty backward)
• Raise your body upward by pushing the heels into the floor and squeezing your inner thigh muscles
• Perform 50 repetitions

Exercise 2: Narrow Squats

• Stand with your feet directly under your shoulders
• Lower into a squat (chest elevated; weight in the heels; thighs at least parallel to the floor or (lower if your joints and flexibility allow))
• Return to standing by pushing your heels into the floor and engaging the glute muscles
• Perform 40 repetitions

Exercise 3: Walking Lunges

• Begin with your feet hip-width apart, hands on the hips
• Step one foot forward and lower into a lunge position (shoulders over hips; front knee over front ankle; chest elevated; legs creating two, 90-degree angles)
• Return to standing by bringing the back foot forward
• Repeat this sequence, leading with the opposite foot (you should be walking across the floor)
• Perform 30 repetitions

Exercise 4: Jump Squats

• Begin with your feet slighter wider than hip-width apart
• Lower into a squat (chest elevated; weight in the heels; thighs at least parallel to the floor (lower if your joints and flexibility allow)) using your arms to counter-balance you
• Explode into a jump by pushing the heels into the floor and engaging your glute muscles
• Land softly (think of landing with your muscles, not your joints)
• Perform 20 repetitions

Exercise 5: Plie Squat w/ Calf Raise

• Stand in a plie position with your feet considerably wider than your hips and toes pointed toward the corners of the room (if your knees go over your toes at the bottom of the movement, your stance is too narrow)
• Lower into a plie squat, keeping your chest elevated and your glutes tucked (don’t pop your booty backward)
• Hold the plie squat position
• Lift and lower both heels, squeezing your calf muscles
• Perform 10 repetitions

**Looking for more lower body routines? Join the Free 15-Day Flat Abs Challenge! You’ll get 15-minute, no-equipment workouts and daily motivation sent straight to your inbox! Click here to get started! **

This workout was created by our resident fitness expert, Trainer Andi