Kale & Kardigans

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Fit for 2019

January 15, 2019


Happy Monday and happy first day of the week! It is time to reach those goals! With that being said I wanted to keep this first “Motivational Monday” blog post short, sweet, and to the point! Since most of my posts on Monday’s are going to be geared towards getting our bootys in shape or keeping them in shape for the new year, I thought what better way to start this Monday off than with a Booty Workout Blog Post!

I am all about a good workout to start the week off strong and I love it even more when it requires little to no equipment and can be done in the comfort of your own home because well than YOU HAVE NO EXCUSE not to do it hehehe. Any who… lately I have been trying to incorporate more HIIT (high intensity interval training) into my weekly regimen. Mainly because I hate doing cardio for long periods of time and this is basically a faster, yet for me, more effective way to do cardio and burn fat in only about 20-30 minutes.


The workout below is one of my FAVVV go to booty HIIT’s. However, if you are on the lookout for some great at home HIIT workouts that range from beginner to advance, you should go give the “Body Coach” on youtube a follow because he has some amazing workouts that literally ANYONE can do!

So without further ado here is the very simple yet intense booty workout…

Fair Warning your BOOTY WILL BE ON FIRE after this workout.

So the run down is SUPPPPERRRR simple but you gotta make sure you stick to the time and only rest for the certain amount of time if you wanna feel that burnnnn!

This HIIT consists of 3 moves. You will perform each move for 30 seconds and then you will rest for 15 seconds. I will leave the pattern of the moves down below.

  1. SQUAT JUMPS – 30 seconds on and 15 seconds rest
  2. LUNGE JUMPS – 30 seconds on and 15 seconds rest
  3. STAR JUMPS – 30 seconds on and 15 seconds rest
  4. LUNGE JUMPS – 30 seconds on and 15 seconds rest
  5. SQUAT JUMPS – 30 seconds on and 15 seconds rest

Take a 2-3 minute rest and do the whole circuit ALL OVER AGAIN & repeat that 3 more times or more if you’re feeling froggy! 

& thats all there is to it friends! Does not sound like a ton but boy oh boy will it burn the buns haha and best part you don’t need equipment or a gym so blast some tunes in your room and get your workout on 😉

Remerber that…

Google is your best friend! If you don’t know how a move should be performed then google it. STRETCH so you don’t pull dem booty muscles. Drink lots of water & make sure to digest at least an hour before doing this HIIT unless you would like to see your meal again!

ENJOYYYY & get ready for a new workout next Monday!

xo Steph



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