Bootylicious HIIT Workout

The weather is perfect at the moment so why would you want to be stuck inside staring at four walls? Make the most of the spring weather and take your next workout outside – you might as well before it gets so hot that you sweat before you even start your workout!

I love putting the focus on one aspect of my body at a time so over the next few weeks I am going to release a short HIIT based program focused on different areas of the body. First up is my program for getting strong and toned booty & legs. Warning: this program is sure to make you feel the burn!

Here’s how my bootylicious workout is structured:

Complete each exercise below for 45 seconds with 15 seconds rest between each exercise (if an exercise is a 1 leg or single leg exercise work each leg on its own for a whole 45 seconds each). Once you have completed each exercise once have a 1-2 minute rest. Now repeat! (Or three times if you really want to build that booty!)

Sumo Squat 1

Sumo Squat 21. Sumo Squat

  • Place legs wide (wider than hip width) and turn toes out slightly. Hold a weight with both hands.
  • Squat down until thighs are parallel with the floor (or as far as feels comfortable).
  • Raise to starting position.
  • Too hard? Complete without a weight.

Hip Bridge 1

Hip Bridge 2

2. 1 Leg Hip Bridge

  • Lay on the ground and place feet on to a step/chair/coffee table.
  • Raise one leg up and hold in the air.
  • Contract your glutes & abs and raise hips up until there is a straight line through shoulders-hips-knees.
  • Slowly lower hips back down to the ground.
  • Too hard? Complete the hip bridge with 2 feet on the step.

Band Walk 1

Band Walk 2

3. Band Walks

  • Place a resistance band around the thighs (just above the knees).
  • Drop into a mini/quarter squat position keeping back straight.
  • Take 10 side steps to the right followed by 10 to the left. Keep going until timer goes off.
  • Too hard? Complete without the band.

Dead Lift 1

Dead Lift 2

4. Deadlift

  • Place feet hip width apart and hold weights in each hand.
  • Push hips back and hinge from the hips to move the weights towards the floor. Make sure to keep legs straight.
  • Slowly raise to standing. Make sure your arms stay straight through the whole movement.
  • Too hard? Hold a broomstick instead.


Snap Jump 1

Scissor Jump 2

5. Snap to Scissor Jumps

  • Start in a straight arm plank position.
  • Jump feet in towards your feet and back out to starting position.
  • Jump feet outwards and back to starting position (like a scissor movement).
  • Repeat both motions.
  • Too hard? Place hands on a step (this elevated position allows more space for your feet to move and eases pressure on the hip joints). Another option is to complete mountain climbers instead.

SL Lunge 1

SL Lunge 2

6. Single Leg Lunge

  • Standing in front of a step/chair/coffee table place 1 foot on the step etc. Hold weights in each hand.
  • Bend the front knee and lunge downwards.
  • Slowly return to a straight leg starting position.
  • Too hard? Complete without weights.


Good luck & get sweating! Also don’t forget to look out for my next HIIT workout, focused on upper body and toned arms coming next week.

JB xx

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