30-Minute Abs, Butt, Legs & HIIT
This workout combines simple bodyweight exercises and HIIT to not only strengthen and tone your lower half, but also shed the extra fluff hiding your awesome abs, butt and legs.
You'll Need:
A 5-minute timer
Mat (opt)
Chair or Wall (opt, for balance)
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15-Minute Core and Booty:
Pilates Core:
Hundreds
20 Single Knee Hugs
20 Double Knee Hugs
20 Single Straight Leg Hugs
20 Double Leg Lift/Lower
20 Criss Cross
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Booty: Perform 1 time on the Right and repeat sequence on the Left
20 Kneeling Donkey Kicks
20 Kneeling Donkey Kick Pulses
20 Fire Hydrants
20 Fire Hydrant Pulses
20 Fire Hydrant Kick-outs
20 Kneeling Straight Leg Lifts
20 Kneeling Straight Leg Lift Pulses
20 Rainbows
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*Repeat Pilates Core Routine*
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Legs: Perform once through on the Right and repeat sequence on the Left
20 Slow Squats
20 Right Reverse Lunge and Front Kick
20 Right Static Lunge Pulses
20 Side Lunge and Side Kick
20 Front Lunge and Back Kick
20 Curtsy Squats
20 Single Leg Deadlifts
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5-Minute AMRAP: Set a timer for 5 minutes and repeat as many times as possible!
10 Squat Jumps or Leap Frogs
10 Jump Lunges (each leg)
10 Burpees
10 Spider Mountain Climbers
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BONUS ROUND:
Repeat Legs and AMRAP 1-2 more times (about 15 minutes per round)
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Cool Down:
30 sec Butt Kicks
30 sec Quad Stretch (each side)
30 sec Hamstring Stretch ( each side)
30 sec Pigeon Pose (each side)
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This workout is divided up into 3 different parts:
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15-Minute Pilates/Booty Warm-up
10-Minute Leg Routine
5-Minute HIIT (AMRAP)
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You don't need any equipment or a lot of space, so it's perfect for days when you need a quick workout and can't get to the gym!
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If balance is a struggle, use a chair or wall during the Leg Routine and kicks. Those back kicks can be especially tricky!