Shapely Legs & Booty HIIT Home Workout

If you didn’t already know, I’m kindΒ  of obsessed with super efficient workouts. That means getting as much calorie burning, butt busting, muscle building as possible in a short amount of time. Because, guurrlll, I have an hour or less to fit in a good sweat, and I like to make it count! Who’s with me? That’s why all of the workouts in the Life in Spandex Sweat Guide are 45-minutes or less and can be done from anywhere. πŸ™‚

Shapely Legs & Booty Home Workout

I’m also obsessed with training my bootay! This 20-30 minute Shapely Legs & Booty No Equipment HIIT Workout deserves a round of applause because:

1) It’s less than 30-minutes long.

2) It can be done nearly anywhere – hello sunny park, intimate living room, or motivating gym floor.

3) You’ll not only burn major calories performing the exercises, you’ll continue to burn about 3 times more calories for 4 to 5 hours after finishing it. This is the magic of HIIT, or High Intensity Interval Training. Read more about it here.

4) It will result in some majorly toned legs & a butt that will put your spandex to shame.

Grab a mat and a set of dumbbells and prepare to tone, burn, and sweat with this 30-minute Shapely Legs & Booty HIIT Workout. Set a timer for 45 seconds. Complete as many reps of each exercise as possible in those 45 seconds. Rest for 15 seconds and continue on to the next exercise. Rest for 30 to 60 seconds after the last exercise then repeat the circuit another 2 to 3 times.

Shapely Legs & Booty Home Workout

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Β Health and happiness,

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Thanks for sharing! I need to try this ASAP….like tomorrow! I am always looking for leg (my problem area) workouts that dont take up too much time! Now I just have to make myself do it πŸ™‚

    1. Haha yes try it tomorrow and let me know what you think!! You got this. Picture me nudging you tomorrow morning πŸ™‚

  2. I love HIIT workouts – they really do work and they torch calories too! The modifications are great for folks with back issues too. I’d have to skip the Swinging Glute Bridge because of that, but I can just do glute bridges instead. Thank you for sharing this post with us at the Hearth and Soul Link Party.

    1. Thanks April!! Yes modifications are always important for anyone with pain or injuries πŸ™‚

  3. great exercises! Definitely something to do each day! Thanks for your clear explanation. gr. Kat

    1. Thanks! I would suggest doing this no more than 3 times per week. Your muscles need at least 48 hours of rest to fully recover πŸ™‚

  4. I’ll have to give this workout a try! I’m always looking for some new simple workout ideas. Thanks!

    1. Let me know if you like it!! Can’t wait to hear.

  5. I love HIIT and do it at least three times a week; I need to give this workout a go, it looks fun and challenging!

  6. Great post and tips! I stay busy so i especially love that HIIT can be done in 30 minutes.

    1. Thank you!! Me too… I have a million other things to do!

  7. I love skaters! Such an underrated exercise.

    1. Right?! They really burn the thighs and get your heart rate up

  8. Love this – will definitely be adding to my morning routine tomorrow!!

    1. Yyyaaas!! Let me know how it goes. Check in on Instagram, Facebook, or twitter with #listeam !

  9. Last year I was obsessed with HIIT workouts. Creating them for my PT clients and my personal workouts too.

    1. Nice!! What’s replaced them now??

  10. Love this sequence of exercises! Anything I can do at home or in a hotel room is always so helpful!

    1. I’m so glad Mollie!! Same here!

  11. very well explained and helpful

    1. Thank you!! I want to make sure you aren’t just doing the motions, you’re doing them correctly to be effective and not do harm!

      1. Yes thats very important. Great article

  12. This is excellent. My butt started hurting just reading this, lol.

    1. Haha yeesss!! Let me know when you try it out Emily ?

  13. All of my favorite lower body workout moves!

    1. Yay!!! Mine too :). They do a booty good ??

  14. Oh this is a great workout! Looks so simple and I bet is super effective!

    1. Thank you Natalie! It is πŸ™‚ try it for yourself and you’ll see!

  15. Thanks for sharing πŸ™‚ I’m pinning this for later, for sure!

    1. That’s awesome!! Let me know how it goes when you try it!

  16. I’ve never tried a split squat, but looks like an amazing addition to a great routine.

    1. LOVE them!! You can really feel it in your glutes!

  17. What a great workout! Split squats are so hard for me!!

    1. I love how they burn the booty!!! πŸ™‚

  18. love quick workouts! this looks like fun

    1. It is!! I miss workouts like this! Currently babying my knees ?

  19. Squat lunges are sooo scary for me!! Hopefully I can master them and complete this work out!

    1. What scares you about them? Slow and steady, concentrate on form and activating the correct muscle groups.

  20. awesome workout! quick and to the point! πŸ™‚

    1. Thank you!! Let me know when you try it

    1. Yyyyaaass! Let me know how it goes for ya

  21. Traveling this week so I won’t have the weights, but going to run through this workout with just body weight in my hotel room! Should be awesome πŸ™‚

    1. That’s perfect!! It will still burn, I promise ?

  22. I need to get back into working out. This would be a good leg workout.

    1. Yes it would! I would start off gradually though if it’s been a while. Don’t do the jumping right away and start with 2 rounds and build up to 3 ?

  23. hey,i am looking for booty and leg workput..
    thanks for sharing this great workout

    1. Thank you so much! Let me know when you try it.

  24. Love a quick workout! Look like the perfect workout to start your day!

    1. Thank you Abbey!! It gives you that nice post workout glow πŸ™‚

  25. That is a great do at home time saving workout. Do you usually do it barefoot?

    1. Not usually… it’s best to do it with shoes for foot and knee support!

  26. High step ups get me every time! Such a booty burner πŸ˜€

    1. Such a good one right?? It gets your heart rate up too πŸ™‚

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