21-Minute Fat Burning Butt & Thigh Workout For People Who Get Bored Easily


Every interval in this Move-For-Joy session is different which makes it fun, enjoyable and makes it go by really fast. This will help strengthen and tone your butt and thighs as well as give you a fat-burning cardio aspect. You’ll burn lots of calories in this short workout and your body will keep burning long after you’re done because of the focus on strength.


Printable Workout


  • 20 Exercises

  • 45 on 20 off

  • Warm up and cool down not included (both are highly recommended)

  • We will alternate strength and cardio to help tone your muscles and torch calories at the same time

Warm-Up (not included but highly recommended. Here are some options)

Set 2 

  • Sumo Squats

  • Jumping Lunges

  • Alternating Clean & Press

  • Skaters

  • Assisted one leg squat

  • 180 Squat Jumps

  • Calf Raises

  • Double switch hop Squats

  • Bridge

  • Power Skips

Set 1

  • Deadlift

  • Sumo to Ski (cardio)

  • Reverse Lunges

  • High Knees

  • Squats

  • Plank Jacks

  • Side Lunges

  • Squat to Lunge Pops

  • Curtsy Lunges

  • Jump Squats

Water Break

Cool down on your own. Here are a couple good ones.

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • Medium to heavy weights


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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