A short, intense butt-blasting bodyweight workout can be just what the doctor ordered after a long work week.  You don’t have to wait until Friday to do this workout.  Any day will work.


If you need a supplement to your regular full body strength workout, this butt-blasting workout is perfect. 

Leg circuit workouts are great because you can incorporate exercises like squats, lunges, step ups and jumps. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

You don’t need any machines—just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you.

Here is your butt-blasting bodyweight workout:

–bodyweight squats, 20 repetitions, moderate pace
–squat jumps, 10, full speed
–side lunges, 10 each leg, moderate pace
— plank with leg raise, 10 each leg, 3 second hold
–step ups (knee high platform), 10 each leg, moderate pace
–jumping jacks, 1 minute, full speed
–side lying leg lifts, 10 each side, 5 second hold

Try to do each exercise, one after the other, with little or no rest.  Rest 2 minutes after the circuit.  Do the circuit 3 times.

If you can’t do an exercise full speed, then try half speed or three quarters speed until you improve.

Happy fat-burning Friday!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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