Butt blaster workout

These days I am all about the quick, intense and get it done workout.  Even on the rare days when I get the chance for a long run, I find myself not really “into” it.  I get bored, distracted, and usually end up cutting it short.

So if you are looking for a lower body workout  that will burn a bunch of calories all while building some nice buns—-here ya go!

8  Rounds with little to no rest between rounds: 

  •  10 weighted lunges
  • 16 weighted step ups (8 each leg)
  • 10 weighted dead lifts
  • 1/2 run at 8 mph

This should take you roughly 20-30 minutes and by the last round (or two), you should be cursing! :) If not,  try using heavier weights next time.


This is my ‘go-to’ leg workout when I am pressed for time and want to make sure I challenge myself.

Try it out and let me know what you think!



  1. Wow! What a great workout!! Perfect for before work and before the kids get up! I might add another round of dead lifts, but that’s just me. Really liked it and yes, I was cursing :-)
    Sue´s last blog post ..Kollagen Intensiv: Is It as Good as They Say?

  2. Just by doing “bite sized” workouts you can increase your muscle tone which will slowly burn fat. Even though the workouts won’t drop 700 calories a series incrementally you will burn while at rest.


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