Tight Butt & Thighs Workout: HIIT Fat Burn (15 Minutes Per Round)

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Hi Everyone!

Are you ready to get sweaty? Today’s workout is a HIIT Fat Burning workout that is focused on strengthening and sculpting your lower body. A strong lower body will not only give you a great shape, but helps improve your posture, hip position, and core strength.

The strength of your glutes, hamstrings and quadriceps directly impact the position of your hips. This means, that even if your focus is on creating a stronger, firmer, midsection it’s still important to work your lower body. Often people skip training body parts that they are happy with, to focus on areas that they feel need work. This can sabotage your results! Check out the photos below to see images of what weakened glutes/hamstrings can do to your posture.


Kyphosis can cause a bulge in the abdominals.


Weak Glutes and Shortened Hip Flexors can directly impact your postural alignment. This also puts increased pressure on your joints during exercise due to improper bio-mechanical alignment.

I hope you all enjoy today’s workout. Have fun, work up a sweat, and tag me in your photos! I love seeing you guys doing the workouts & getting healthy right along with you. #TeamBender #BenderFitness


PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice. 


18 thoughts on “Tight Butt & Thighs Workout: HIIT Fat Burn (15 Minutes Per Round)

  1. deepti

    Hello Melissa, I have jiggly triceps and i really hate it. Can you please share some excercises for this. i do ur workouts and it really helped me lose weight. Thank you.

    • Anonymous

      If you have access to suspension straps, you can stabilize with them. Otherwise, hold something stable for stability/leverage. It’s ok if you can’t squat as deeply as Melissa. Do what you can while remaining under control. Get the side kick as high as you can with control. Getting it as high as you can will give you the full benefit as you work at your current personal ability.

  2. Will this types of exercise improve my weak low back muscles? I keep straining them, doing nothing 🙁 and I’d like to PREVENT further injury to my low back muscles. I’m just getting back to walking from an injury 3 weeks ago.

    • benderfitness

      Squats with arms raised overhead, Supermans, planks, Table Top Pose (Yoga), Romanian Deadlifts (don’t try unless you know you have correct form or have someone to monitor you). Forward fold to flat back (also yoga, and part of my sun salutation series). I hope that helps!

  3. Anabel aragon

    Hi Melissa I really enjoy your workouts have been doing them for about 1year and a half, I’ve lost 45 pounds and I’ve changed my eating habits drastically I have a question I have developed my left quad and calf more than my right. What can I do and why has this happened

    • benderfitness

      It’s natural to have one side of your body that is stronger than the other. Try always starting reps on your weaker side first. Sometimes if you start with the strong side you get more reps or have better form, and then are fatigued when you switch to the weaker side. Do you have any other strength discrepancies, or hip/leg length variations?

  4. Claudia

    After runners lung lift I almost couldn’t lift my legs to run in place yYour moves don’t cease to amaze me. Thank you!

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