Burn 400+ calories in this BOOTY CAMP at home workout

Updated: May 13

The best at home cardio workout is waiting for you. I am very proud of this workout I created. It's the most calories I have burned in 20 minutes EVER!




This workout includes aerobic exercises that will keep you moving through the next 20 minutes, and the perspiration is no joke! Your heart rate will spike up, getting you to that fat burning zone fast and it will keep you there! But not to worry: there are plenty of breaks, where your heart dips a bit, allowing you can catch your breath.


  • It's circuit training at its finest because it includes resistance training, weight training, and plyometric training.

  • Multi-planar movements to keep your joints flexible and strong.

  • Bodyweight training allows for strength, balance and flexibility gaining- as well as quick shifts in position, direction, and form.

  • Added weight training for muscular hypertrophy (increase in size- great for those who want to grow a booty), potentially resulting in more calories burned overall.


It's literally a ONE AND DONE type of workout.


All my workouts are mirror workouts, which means I use the mirror to check alignment and form. I would suggest you do the same if you have spot in the house where you can move freely in front of a mirror, set shop there.


Home workout equipment for this workout includes:

  • 2 sliders*, or 2 rags (small towel**), or 2 disposable plastic plates.

  • Optional: Heavy backpack (for the weight training circuit).

  • Yoga mat for comfort***.


*If you have sliders at home you will not need towels.


**Do not use face towels or bath towels. We will be rubbing the floor with them, so for hygiene purposes we suggest you use rags you use to clean the house with.


***What's the best yoga mat? What's the best thickness for a yoga mat? Opinions differ, and they should- after all we are all different. Sustainability and Function are of most importance to me. Will i get the most bang for my buck and will it keep me comfortable and safe during my workout. I personally prefer a mat that is long (I'm 5'10") and that's thick enough to where I feel the foam underneath my knees and hands. There are so many options for yoga mat these days:


I have no affiliations with the linked companies/products. I just suggested these based on function, value, and research. But you should do your own research to see what fits your needs best!


Without further due, pull that beautiful hair back, put your big girl pants on, your "all strength no sweat" deodorant locked and loaded, and let's get into this sweaty at home cardio workout!




CIRCUIT #1: RESISTANCE TRANING

3 ROUNDS: 30 seconds each exercise

  • Single slider

  • Other side

  • Squat/Sumo squat slide outs

  • Other side

  • On the floor: bridge slide outs

  • 30 second rest

EACH ROUND YOU SHOULD EXECUTE THE EXERCISES FASTER THAN THE ROUND BEFORE.

Elapsed time: 9 minutes



CIRCUIT #2: WEIGHT TRAINING

3 ROUNDS: 30 seconds each exercise

  • Side to side squats

  • SDL/squat variation

  • Arabesque half moon: curtsey lunge into outside lunge

  • Staggered stance Lunge

  • 30 sec rest

EACH ROUND YOU SHOULD EXECUTE THE EXERCISES FASTER THAN THE ROUND BEFORE.

Elapsed Time: 16 minutes and 30 seconds

CIRCUIT #3: PLYOMETRIC TRAINING

1 ROUND: 45 seconds each exercise

  • Squat jacks

  • Quick feet, touch the floor

  • jogging in place

  • Kneel downs, power tuck jump

Elapsed time: 19 minutes and 30 seconds



Want to work on your upper body? CHECK OUT our At Home ABS+ARMS Towel Workout.


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Happy and healthy living!

Ferly

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