30 Min Lower Body Burn | Pilates-Inspired Sculpt Workout (No Equipment)

#PilatesInspiredWorkout #LowerBodySculpt #GluteWorkout

A slow burn you’ll actually feel working.
This 25-minute Pilates-inspired lower body workout will sculpt your glutes, inner thighs, and hips with smart, intentional movement.
We start standing, then move to the mat for side-lying and bridge sequences — all bodyweight or using a Pilates ball or pillow for added core and glute engagement.

Low impact, no equipment required
Glute + inner thigh focus
Controlled movement = better connection
Finishes with a mat burn + final hold!

 This is not about speed — it’s about control, connection, and that deep-muscle fire.

 Workout Flow:
Intro: 00:00–03:50
Warm up (Mobility): 03:51-07:20
Main Workout: 07:21 –33:53
Cool Down & Stretch : 33:54 – 37:58

EXERCISES:
SECTION 1: Standing Flow (Warm Activation)
Plie Squats
Pulses
3X Plie Pulses + Alt Heels Lift
Slow Plie Squat + 2 Heel raises
Squat to Side Diagonal Leg raises
1 Super Slow Rep
BREAK

 SECTION 2: Side-Lying Burn (Right side)
Side-Lying Leg Raises (external leg)
Leg raises (internal leg)
Inner Thighs pulses
Donkey Kicks
Fire Hydrant
Clamshell
BREAK

 SECTION 3: Switch Side

 SECTION 4: Glute Bridges on Mat
Glute bridge
Hold + Squeeze Knees In
High heels Glute Bridges
1 Leg Glute Bridge + Raise
Switch side
BREAK

Finisher: 
Glute Bridge Pulses (feet together)
Final Hold

If you feel energised and you want to continue working out these are my suggestions :
30 Min Lower Body Burn | Strength + Explosive Moves:
and/or
Full Body Dumbbell HIIT Workout | Just 10 Minutes! :

Don’t forget to like, comment & subscribe – it helps so much!!!
Let me know how your legs feel after this one
And don’t forget — active today, stronger tomorrow.
EnJOy

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Disclaimer:
This is my personal workout program and it might not be the right one for you. If you are a beginner start with the simple version of the exercises. To avoid any injuries it is highly recommended to consult professional medical or fitness advice.
This channel offers fitness, well-being and nutritional information.
ActiveJo will bear no responsibility in case of any injury as a result of this video.
#PilatesWorkout #NoEquipmentWorkout #LowImpactWorkout #GlutesAndThighs #SculptAndStrengthen #HomeWorkout #BodyweightOnly #IntentionalMovement #ControlledBurn

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