Lower Body Cardio And Strength Workout For Legs And Butt

Can you believe we made it to the end of SWEATember already? It’s been a great month of very, very sweaty workouts, and so it’s just fitting that we’re ending with the sweatiest one yet.

This was supposed to be an easy workout. Most of them are, to be honest. I usually talk myself into the tough workouts by planning something simple and then adding on little by little until it turns into something crazy, which is pretty much what happened here.


I knew I wanted to do another stepper workout – it’s been a while since my last one and I get requests for them all the time – so I figured I would do some sort of cardio HIIT with it. But then I didn’t really feel too cardio-y, so I thought I might do a strength training workout instead. But no matter how I put it together, it seemed like it was going to be a really short video.

Now, I’m all for short workouts, as you know, but I like to make sure that I have a real variety of workout lengths on my YouTube channel and I had just put out a few shorter videos in a row.


So, in an effort to go a little longer, I put the two things together: the HIIT with cardio AND the strength training! And the result was this little gem of a lower body workout.

43 minutes of nearly non-stop sweating. High heart rate cardio with a decent amount of jumping for a good calorie and fat burn, plus slow and controlled strength work to build lean muscle in your legs and butt and develop balance and core stabilization.


I really love the way this one came out; check out the workout breakdown and video below.

Lower Body Cardio And Strength Workout For Legs And Butt

  • Level: Intermediate (duration of the workout, difficulty of exercises)
  • Equipment: Aerobic Stepper
  • Warm Up And Cool Down: Both are INCLUDED
  • Exercise Time: 43 minutes
  • Purpose Of The Workout: Building lean muscle in your lower body (where the biggest muscles are) is a fast and efficient way to boost your metabolism and burn fat; high heart rate cardio burns calories and boosts confidence
  • This Workout is Good For: Intermediate or advanced exercisers looking to challenge their leg strength and endurance

Main Workout

(warm up is built in; complete the circuit of Cardio HIIT + Strength Training 3x):


Cardio HIIT

(timer is set for 30 seconds of work and 10 seconds of rest; do each exercise 2x before moving on; the first round should be done at a warm up pace)

  • Toe Tappers
  • Step Ups
  • Flyovers
  • Jump Ups

Strength Training

(complete each exercise 10x on each side)

  • Fast Ups
  • Split Squat into Drinky Bird
  • Reverse Lunge into High Knee
  • Curtsy Lunges


(timer is set for 30 seconds and 10 seconds; repeat twice with no rest)

Pop Squats (30 seconds) and Squats (10 seconds)