10-Minute Body Weight Circuit for Butt & Thighs

A body weight HIIT routine that can be completed in just 10 minutes.

This workout is comprised of 4 exercises that are designed to trim down and tone the entire lower body. High Intensity Interval Training, or HIIT, will slim and tone thighs and a firm up your butt. HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours. HIIT routines burn more calories and fat than routines performed at a steady pace.

One of the most common problem areas for women is typically the lower body. Excess fat is often stored in the thighs and butt, and it can be stubborn! Four circuits using your body weight during a HIIT can be completed in just 10 minutes and will whittle away at that excess lower body fat!

10-Minute Body Weight Circuit for Butt & Thighs

Note: There are no dumbbells used in this workout, so take it to work, do it at home or at the gym, or just about anywhere you have space for movement.

Equipment Needed: Interval timer

What to do for this workout: Review the videos below for exercise demonstrations. Perform each exercise for 20 seconds; rest 10 seconds after each exercise. Complete 4 circuits.

1. Pulse Lunges (20 seconds per leg)
2. Two Feet Lateral Side Jump
3. High Knee
4. Forward Skaters

Pulse Squat Lunges

Two Feet Lateral Side Jump

High Knee

Forward Skaters

You might also like:
Killer Legs Workout

HIIT Your Legs Workout
Sexy Legs-Workout for Beginners
Summer Legs Challenge

Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This website is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

More by Allison


  1. Just did this work out and I feel awesome! Saved this website to my favorites to I can keep coming back for more exercises as well 🙂 Great website

  2. hi just to check, will this workout bulk up your thigh & calf muscles or make your thighs and calves skinnier? thanks

    1. Everyone is different but you are well on your way by being consistent with the workout. 🙂

  3. I really want slim my thighs. Will this give me results or will this bulk my thighs instead? It’s just that under some thigh workout videos, some people say that the exercises will bulk your thighs rather than slim them out. I’m just scared that if I do this workout that my thighs become bigger.

    1. Hi Joshitha,

      No, the exercises in this workout will not add mass to your legs. In fact, the HIIT style of the routine will actually help you burn excess fat from all over, while tightening and strengthening the muscles of your lower body! In order to “bulk up” you would need to be lifting heavy weight and/or performing the body weight exercises at an extremely high volume (reps/sets.) Hope that clears things up! 🙂

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