Leg and booty burner (workout video)

This is a leg and booty workout you can do anywhere with 1 or 2 dumbbells. Get in an awesome lower body workout in just 20 minutes. 

Hi friends! How’s the morning going? I’m interviewing back to back podcast guests and hopping on the Peloton later today. I’d love to hear what you’re up to! If you’re looking for workout motivation, I’ve got an all-new workout video for you. This one targets the lower body and will challenge your legs and booty (plus work up an awesome sweat) in only 30 minutes.

Fitnessista Leg and Booty Burner

As always, check with a doctor before making any fitness changes. Honor your body and modify as needed.

Warm up 5-7 minutes with moderate cardio. Then complete the following moves in a circuit, working for 45 seconds and resting for 15 seconds before moving onto the next exercise. Complete 4 rounds total for a 20-minute workout. 

45 seconds on, 15 seconds rest:

Plie squat rotate, lunge and press

Double squat jump

Low lunge to squat


Squat to side leg lift (alternating)

Form cues and tips:

Plie squat rotate, lunge and press: Start holding a weight at your chest. Complete one plie squat, then rotate to the side to come into a lunge position. Lunge (watching your front knee and keep it stacked over your front ankle) and as you rise and exhale, press the weight up overhead. Rotate back to center, complete your plie squat, and rotate to the opposite side to lunge and press. 

Double squat jump: Sink into a squat position (booty LOW and back), pulse twice, then power through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Keep your abs engaged and chest lifted.

Low lunge to squat: For this exercise, you aren’t rising in between switching – keep your body LOW and knees bent the entire time. Torso stays upright, step back into your lunge, then keep the front knee bent as you step out to side to squat. Step the opposite foot behind and lunge. Watch the front knees to make sure they don’t extend past the toes.

Skaters: Start with one leg forward, and toes angled out 45 degrees. Step your other foot totally back behind the front, so that your foot is behind the opposite shoulder. Sink low into a curtsy lunge, rise, and then step to repeat on the opposite side. 

Squat to side leg lift (alternating): Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. As you exhale and rise, squeeze your outer thighs and glutes to lift one leg off the floor and out to the side (keep toes pointing forward or down). Lower the leg back down, immediately back into a squat position.

Here’s the follow along video!


For a longer workout, combine it with this HIIT and strength video, this barre strength workout, or this ab burner. 

Video: Grant Hunker

Workout partner-in-crime: Katie Surridge

Studio: Animas Tucson

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  1. Jessie on October 16, 2018 at 8:59 pm

    Thank you! This was an awesome workout!i only did 3 rounds because I did it later in the day and it was challenging. Have a great week!

  2. Jen on October 17, 2018 at 8:10 am

    I had no clue what I wanted to do this am and this was just what I needed to get moving and get a good workout in. Thx!!

  3. Lee on October 18, 2018 at 3:28 pm

    The fastest 15 seconds of rest time in my life! Good workout!

    • Fitnessista on October 19, 2018 at 1:10 am

      so glad you liked it!

  4. Sophie on October 19, 2018 at 5:27 am

    This looks like a great speedy workout! I’ll have to give it a try. I sometimes worry about the correct form when doing squats and lunges, especially the impact in might have on knees. Do you have any tips for this?

    • Fitnessista on October 19, 2018 at 4:12 pm

      i would reduce the range of motion to see if that helps!

  5. Maggie on October 20, 2018 at 10:33 am

    This workout was awesome! I did it on Thursday and I am still feeling it, which means it must’ve worked! Thanks for all the great videos! You and Katie do a great job.

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