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Butt Burner Cardio Blast Workout + Weekly Workouts

I have a great workout to share with you today that I did a couple of weeks ago for my own workout and have since put several clients through. It’s a killer combo of legs and cardio. But first…


Some puppy cuteness for you. Zoey goes from 90 mph to crash in about two seconds. She is all puppy right now.

Okay, back to the workout.


This workout is a 15 minute “AMRAP” or “as many rounds as possible” of walking lunges, burpees, sit ups and kettlebell swings. So set a timer for 15 minutes and go to town! What I love about this workout is that it’s a major leg and butt burner but also gives you some serious cardio between the burpees and kettlebell swings. Here is a breakdown of each exercise and your options:

  • Walking lunges – 16 steps total or 8 per leg. You can use bodyweight, hold weights by your side or hold a plate or weight overhead. I used a 25 pound plate overhead and my clients used anywhere from 10 to 25 to bodyweight.
  • Burpees – any variation you would like. You can do a full burpee down to the floor, just to high plank or any other modification. Check out this video for demonstration.
  • Sit ups, v-ups or bicycle crunch – your choice of abs
  • Kettlebell swings – choose a weight that allows you to swing to eye level with proper form.

I think I finished seven rounds of it in 15 minutes…and had a sore butt for two days after from all the lunges. They’ll get you every time! Let me know if you have any questions and I always love feedback if you try it.

And here’s a quick recap of my week of workouts:


3 mile run


Hot Yoga


CrossFit “Earn Your Dinner” WOD

2 rounds for time:

10 power cleans (85#)
20 strict ring dips (band assisted)
30 strict pull ups (band assisted)
40 box jumps
50 calorie row
60 double unders (I did 120 singles)
70 sit ups

Um…this workout took me FOREVER! Over 30 minutes and I skipped the second set of jump rope and quit on the second round of sit ups after 50. This was from Metro CrossFit and it certainly got me feeling ready for Thanksgiving Day!


Hot yoga + 3 mile run


Squat & Burpee Ladder Workout (I used a 95# bar for the squats)


3 mile run


Hot yoga + run (hopefully if I can fit it in later)

Happy sweating!

{ 14 comments… add one }
  • 1
    Liv @ Healthy Liv November 30, 2014, 5:16 pm

    Melting over Zoey’s cuteness! Thanks for the great workouts, as always 🙂

  • 2
    Sam @ pancakeWarriors November 30, 2014, 5:38 pm

    Love the walking lunges in this workout. Pinning for Later!

  • 3
    Stephanie November 30, 2014, 6:04 pm

    Zoey is too cute! I’d love if you could share an arm workout. I’m trying to get rid of some under arm flab. I just had a baby and looking to lose those last few pounds!

  • 4
    She Rocks Fitness November 30, 2014, 7:13 pm

    Oh puppy love…What a cutie! Cannot wait to try this workout…Hoping I’ll be doing the duck waddle. 🙂

  • 5
    Linda @ TheFitty November 30, 2014, 7:43 pm

    What’s this 50 Calorie Row? 🙂

  • 6
    elizabeth November 30, 2014, 8:51 pm

    Do you prefer female dogs or it that just how it worked out? I’ve had 4 dogs, two female, two male. My favorite dog is male, #2 fav female, both german shorthaired pointers, but I love goldens also.

  • 7
    Angie November 30, 2014, 10:13 pm

    First off, I love your blog and have been reading it for years. Lately, it is such a struggle though with all the advertisements. They take up half of your picture and every time I try to x it out it takes me to a Huggies or Home Depot website. It’s frustrating that I can no longer read or view your pictures without such a hassle. It’s turning me away from reading your blog. Sorry.

    • 8
      Jen November 30, 2014, 10:30 pm

      Hey Angie – thanks for the feedback. Do you read on desktop/laptop or mobile?

      • 9
        Angie December 1, 2014, 2:36 pm

        Mainly iPad & mobile. Wasn’t trying to be critical. Just wanted to let you know. I love your blog!

        • 10
          Jen December 1, 2014, 2:43 pm

          no, it’s super helpful and i had a feeling that mobile/ipad was the issue. i will talk to the ad network about it. thank you for reading and for the direct feedback!

  • 11
    Heidi December 1, 2014, 1:03 am

    Love this workout! Will fit it in this week. 🙂
    Advice on how to substitute if I don’t have access to a kettlebell?
    Thanks in advance!

  • 12
    Erica { EricaDHouse.com } December 1, 2014, 2:32 pm

    Keep the puppy pics coming please!

    Love this workout. Definitely going to try it after an easy run this week!

  • 13
    Shannon December 2, 2014, 1:03 pm

    Very exciting–she’s adorable–Congrats!

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