20 Minute Lower Body blast workout

This lower body workout is for the days that you a) don’t have time for a full, 60-minute workout b) aren’t in the mood for a long workout and/or c) want to fit a killer calorie burning and booty building workout into a short period of time.

I launched my first 4-Week, in-studio Boot Camp in the middle of July and the results have been amazing. Everyone who joined up has worked so hard, and the enthusiasm coming back to me from this crew is so uplifting and motivating.

The goal: build muscle and lose fat. We work out twice a week in-studio. On their “off” days, they have at-home workouts to do to keep their bodies in muscle building mode. They can do a lower body workout, an upper body workout or a core workout. The choice is theirs and is completely dependent on where they want to focus.

There are a few factors that I took into consideration when designing these workouts.

P.s. if you are interested in joining a future Boot Camp, send me a message below and I can reserve a spot. If you aren’t in the area no worries – I’ll be launching an online Boot Camp Program in the next few months!

Workout Intensity

Workout intensity refers to how hard you work. Maybe you’ve heard the “no pain, no gain” rule? There is definite truth to the idea that to build muscle, you need to workout at a certain level of intensity. That being said, going too hard too often can actually have the opposite effect on your body than the effect you want.

It’s easy to associate days of muscle soreness and not being able to move the next day with success. We want to feel the results of our efforts. Unfortunately, too much of that can lead to injury and burn out.

The positive results that you get from working out don’t happen during your workout, they happen after your workout, when your body works to adapt to the stress your workout caused. Your body works to build stronger muscles, more muscles and become better at the task at hand. This is what gives you results.

During Boot Camp, both in-studio workouts are fairly intense. The at-home workouts are therefore far less intense. They are scaled back to be done with body weight only, so that the muscles are still firing but it doesn’t stop recovery.

Workout Duration

You don’t have to spend hours in the gym to get results. An hour and a half long workout isn’t necessarily better than 45 minute workout. What matters is the work you put in during the time you are there, and the results that you want to get out.

Boot Camp workouts are an hour long. That hour includes a warm-up and stretching, so the workout itself is roughly 35 minutes in total. Take-home workouts take 15-20 minutes, tops. Put in the right kind of work during any allotment of time and you will see results.

This workout takes 20 minutes. If you’re short on top but still looking for results, you’re in the right place!

To increase the intensity of this lower body workout, add weight and/or decrease the amount of rest you take in between exercises and circuits. *This workout will have you sweating either way, so try it as is first!