45 Minute Fat Burning and Muscle Building Lower Body Torture – HIIT, Strength and Pilates

45 Minute Fat Burning and Muscle Building Lower Body Torture – HIIT, Strength and Pilates

This fat burning lower body workout can be a real torture if you challenge yourself enough. And by that I mean you’re doing all the exercises with clean form, lifting heavy enough for your own level of strength and going at an intense rate.

To be honest I filmed this workout a long time ago and the reason I haven’t posted it sooner is because even I go through times where I feel insecure about my body. I felt pretty bloated in this workout and it used to always bother me when my stomach didn’t look “perfectly” flat. I’m over that phase but like I said we all have bad days where we allow our insecurities to take over us. Anyway I remembered that I had this workout and immediately thought I’d post it and share with you guys that it’s ok to feel this way sometimes. We can’t feel perfect all the time. What we can do is control the way we let silly things like this affect us.

Back to this awesome fat burning lower body workout. It’s awesome because we start it off with some brutal tabata style HIIT then we move over to some strength training and last but not least we end it with some leg burning Pilates. Warm up and cool down are included which makes this workout even better and more convenient. I love doing HIIT and strength training separately but sometimes when I want an extra challenging workout I love to combine them together. Pilates is my least favorite but I don’t mind doing it after a tough workout. It helps make the workout that much more effective.

Like I mentioned earlier make sure to push yourself hard enough. It’s your job to make the workout work for you. You get out of it what you put into it. For this workout you’ll only need some dumbells and maybe some water.

Workout Struture

Warm Up;

Slow Jumping Jack

Ski – Regular and Sumo Squat

3 Way Lunge

Lunge Back Chest Opener

Butt Kicks

Jumping Jacks

Pendulum Leg Swings

Front Kicks

High Knee Pulse

HIIT; 6 groups of 2 different exercises 20 sec on 10 sec off (Do each exercise twice, so a total of 4 rounds per group)

Group 1) Skater Lunge + High Mt Climbers

Group 2) Plank Jacks + Pulse Lunge

Group 3) Squat Climbers + Squat Lunge

Group 4) Plank Side Jumps + Crab Kicks

Group 5) Jumping Jacks + Butt Kicks

Group 6) Burpee Kicks + Squat Circle Jumps

Strength; 45 sec on 10 off twice for each group

Group 1) Single Leg Deadlift w 3 Pulses (Right + Left Legs)

Group 2) Clean & Press

Group 3) Squats

Group 4) Calf Raises

Group 5) Deadlift

Group 6) Kettle Bell Swing

Group 7) Lunges

Group 8) Side Lunges

Group 9) Lunge into Ski Squat

Group 10) Hip Raises

Pilates; 45 sec on 10 off only once for each exercise

  1. Side Leg Raise (R)
  2. Inner Thigh Lift (R)
  3. Front & Back Leg Swing (R)
  4. Front & Back Leg Tabs (R)

Repeat on the left side

Cool down and stretch is a free form. We’re just going to do whatever feels good for the lower body.

I hope you guys enjoyed this workout, and let me know what you’d like to see next! As always thank you so much for working out with me!


Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.

You hereby assume full responsibility for any and all injuries you incur exercising to these videos.

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