This is an absolute killer workout which targets your legs, butt and gets your heart rate racing. Another bonus is that it doesn’t take that long (15-20 minutes, depending on your fitness level).

I actually did not design this workout. It is a workout that I took from Jesinta Campbell. However, I have done very similar workouts to this in crossfit, and I love it!

I do it when I need a good butt kicking. BUT, I don’t do these type of workouts all the time. This is purely because lots of squats and lunges make my legs too muscular for my own liking and I prefer my legs to have a leaner look. It is still a fantastic workout and will burn lots of calories :)

Butt Challenge Workout

  • 20 squat press
  • 20 kettlebell swings
  • 20 jump lunges (10 each leg)
  • 400m sprint
  • 16 squat press
  • 20 kettlebell swings
  • 16 jump lunges
  • 400m sprint
  • 12 squat press
  • 12 kettlebell swings
  • 12 jump lunges
  • 400m sprint
  • 8 squat press
  • 8 kettlebell swings
  • 8 jump lunges
  • 400m sprint
  • 4 squat press
  • 4 kettlebell swings
  • 4 jump lunges
  • 400m sprint

Complete this circuit as fast as you can, without any rest.


  • Squat press – use dumbbells between 6 to 10kgs each
  • Kettlebell swings – use a 12-16kg kettlebell
  • 400m sprint – aim for a speed between 14 – 17km/hr


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