The 10 minute workout that you’ll see below is awesome for burning body fat and toning the lower body.  Use the workout to tone your thighs, and lift and shape your butt. No equipment needed!


  • 10 mins. butt and thigh workout
  • 10 different intervals, 45 sec. active, 15 sec. rest

Note: warm up and cool down are recommended (not included)


  • Quick and easy to fit in a busy days
  • No equipment
  • Target glutes, inner and outer thighs, quads and calves, and core

Make it beginner friendly – take some extra breaks, use a shallow range of motion.
Make it more difficult – hold on to weights while doing exercises, use deep ranges of motion. 

How to use the lower body workout video?

As we all know, 10 minutes is not enough time for exercising. But, it’s way better than nothing. So, to get the best out of this workout, you should consider adding it to a longer regular exercises. For example, you can use it as a specific routine after a cardio or HIIT session, or even add it at the end of a lower body strength routine just to really burnout those muscles. You can even choose to do a couple of these 10-15 minutes workouts a day, which can be done in several shorter sessions throughout the day. This can be a good strategy and may result in a higher caloric expenditure due to the multiple metabolic boosts. If you choose this way make sure you make at least 30 minutes over the course of the day for the best results.