LOWER BODY + CARDIO High-Low Home Workout | 20 Minutes to Boost Your BUTT + Slim Your THIGHS

Ahhhh, you guys.  The allure of the comfort zone is REAL.  I nearly talked myself out of this workout at least half a dozen times before I just put on my big girl panties and made it happen.

I’m not great at balance.  You know it, I know it, the internet knows it.  But I’m not going to get better at balance by shying away from balance exercises!  So I put together this relatively advanced balance and lower body workout that has the added challenge of cardio work.

It’s called a high-low workout because of the different types of intervals we do – there’s a short, high heart rate interval (30 seconds of cardio), plus a much longer (minute and a half), lower intensity balance interval that totally works the booty.  Going back and forth between the heart rates is great for burning fat and the high heart rate from cardio is part of what makes the balance exercises so tough (the other thing that makes it hard is just that it’s, you know…balancing).

And you know what?  I really liked this workout and was super happy that I talked myself into it!!  Sure, it was difficult, and surprisingly sweaty for just over 20 minutes, but – like every workout in the world ever – I ended up being really glad I did it.  I think you will, too.  🙂

This workout is very easy to set up for yourself (unless, of course, you would prefer to follow along with me in real time with the video below).  There’s no equipment needed other than a timer.  My only precautions are that there’s some jumping with the cardio exercises and a pretty decent amount of work in the plank position – I know those things are tough for a lot of my Killer Bs, so I try to let you know before you get started on the workout.  Leave a comment if you have any questions or need modifications!

In the follow along video, there’s a brief warm up and some post-workout cool down stretching.  If you take this breakdown with you on-the-go, make sure to include your own warm up and cool down.

LOWER BODY + CARDIO High-Low HIIT Home Workout Workout Breakdown - Pahla B Fitness

LOWER BODY + CARDIO High-Low Home Workout | 20 Minutes to Boost Your BUTT + Slim Your THIGHS

Set your timer for intervals of 30 seconds and one minute thirty seconds.  Perform the cardio exercise for 30 seconds and the strength exercise for one minute thirty seconds.  Because all of the strength exercises are single-sided, you’ll perform each pair twice.  Take a brief rest between pairs.

  • Jumping Jacks + Side Balance/Crane Kick combo
  • Washing Machines + Split Squat/Drinky Bird combo
  • Mountain Climbers + Plank Leg Circles/Single Leg Pike combo
  • Jumping Rockettes + Single Leg Bridge Thrusts

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/A0rq9Rukc6E


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