Karine’s Butt Toning Cardio Workout


This high intensity workout will tone your butt and thighs without neglecting your abs and your arms! This workout session will get your heart rate up to maximize fat burning while toning your muscles! Are you ready?

Workout (25 minutes)

Following a 5 minute dymanic warm-up, like a quick paced walk, elliptical, skipping rope or specific warm-up exercises, complete each of the following combos twice in succession. Certain exercises require weights. Use at least 5-pound weights in order to generate required effort. This means that during the last reps, you should be feeling the fatigue in the targeted muscles. Once all combos have been completed, perform a cool down and stretching routine. Don’t forget to stay hydrated!

This workout can be performed 2 to 3 times a week
Required props : weights

COMBO 1

1. Speed skating
30 seconds

Lateral jumps from side to side, while making sure to bend knees when landing.


2. Plank + triceps extension
15 reps each side, 30 in total
In a plank position, on feet or knees, bring one elbow up to shoulder level. Extend and bend arm for 15 reps. Once 15 reps have been completed, repeat on other side.

3. Repeat exercises 1 and 2.

COMBO 2

1. Jump squat
15 jumps

Perform the squat by bending knees to a 90° angle while lowering your hips down and back. Keep chest upright. Explode as forcefully as you can into the jump. When landing, make sure to bend your knees in order to absorb the impact.


2. Bridge with alternating kick
30 in total

Hands on ground in line with shoulders, elbows slightly bent and knees bent. Kick one leg forward while simultaneously raising butt. Return foot to ground and lower butt while keeping elbows slightly bent. Repeat with same leg for 15 reps. Repeat on the other side.)

3. Repeat exercises 1 and 2.

COMBO 3

1. Jump lunge with trunk rotation
30 seconds

In a lunge position, knee at 90°, rotate trunk toward the side of the front leg with arms bent in front of you. Straighten trunk and jump to land in lunge position on opposite leg. Repeat movement rotating trunk on other side. Repeat.


2. Knee to chest weighted crunch
16 reps
Lying on back, legs extended and slightly off floor, arms extended over head and holding weight with both hands. Bring one knee toward chest while lifting upper body and bring weight toward bent knee. Straighten arms and leg and repeat on other side.

3. Repeat exercises 1 and 2.

COMBO 4

1. Burpee with push-up
30 seconds

Stand feet together, jump straight up lifting arms overhead. Land with control and continue into a deep squat with hands touching floor in front of feet. Jump (or walk) your feet back into a plank position. Do one basic push up keeping your elbows close to your sides. Jump or walk) feet forward to hands and come into a deep squat and prepare to jump again. Repeat the sequence.


2. Backward lunge with front kick
15 on each side, 30 in total

Feet together, do a back lunge bending knee to a 90° angle. As you come up, do a front kick with that back leg and immediately return to backward lunge position. Repeat 15 reps then do same with other side.

3. Repeat exercises 1 and 2.

COMBO 5

1. Gate swing with cross over
15 reps

Stand with feet out wide, past shoulder width and toes pointing out. Bend knees to a 90° angle (in a grand plié position) and place hands on thighs. Jump and land with feet crossed. Jump back to grand plié position. Repeat.


2. Static lunge with one arm shoulder press
15 on each side, 30 in total

In a lunge position, right leg bent in front. Hold weight in right hand at ear level. Do a shoulder press by pushing the weight overhead then return to start position while maintaining lunge position. Complete 15 reps, then do same on other side: left leg bent in front and complete shoulder press movement with weight in left hand.

3. Repeat exercises 1 and 2.


Karine Larose, M.Sc.

Kinesiologist and Director of Communications at Nautilus Plus, Karine is a fitness chronicler and specializes in motivation in training. She wrote several books, published with Trécarré under the titles Take Charge of your Health and Fitness with the Transform program, Zero Diet, The Guide to Healthier Living, and 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks. Karine hosts a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus. She contributes to various television, radio and magazine and newspaper programs, and is regularly asked by the media to give her perspective on physical activity.

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