If you’re looking for a workout routine that’s fast-paced and will leave you with that tired, accomplished feeling, gets you in and out of the gym quickly, and will tone your legs and butt in a functional way, then you’ll love this one! It’s a great high intensity workout to try that will engage your whole body, while focusing on the lower body. It uses both weights and dynamic movements to build muscle and boost your heart rate. This is a great way to get in cardio and weight training at the same time for a fast, effective workout that burns tons of calories.

This is a high intensity style of circuit workout, meant to get your heart pumping and burn a lot of calories. Don’t rest between exercises – move quickly between each until you finish the circuit, then take one minute to rest and recover.

If this is too hard, or too fast, no worries! You can always modify by lowering the weight or reps, and slowing the pace. Rather than box jumps, you can do jump squats or even just step-ups on to a box. Watch the video below to see how each is performed and to get more tips on form for each exercise.

The Workout (perform as many rounds as possible in 30 minutes, or complete 4 rounds total)

  • Warm-Up – 5 min cardio (bike, elliptical, jog, etc)
  • Loop Resistance Band Glute KickBack 15x each leg (use code Holly10 at ProSourceFit.com to get these mini bands for 10% off)
  • Front Squats 15x
  • Straight Leg (Romanian) Deadlift 12x
  • Box Jumps 10x
  • Barbell Curtsy Lunge with Side Kick 12x each side
  • Wall Balls or Ball Slams 12x

I’m all about fast-moving, muscle-building workout to keep things efficient and fun for my clients. For a personalized workout program and fitness coaching in-person or online, contact me!

This post contains affiliate links. I only support and link to products I truly believe in. When you shop from these links, it helps me out a lot!

About Author


OWNER & FOUNDER, RENEWAL FITNESS COACHING I am passionate about empowering YOU with a renewed sense of strength and self-confidence by teaching safe, accurate fitness and nutrition methods from a holistic approach to reach your goals. With extremely personalized programs for each unique person, I also incorporate the spiritual and emotional aspects of life every chance I get in order to address the deep struggles that are often overlooked and prevent lasting success.

Related posts