Home Female Celebrities Carrie Underwood Workout: Long and Lean

Carrie Underwood Workout: Long and Lean

The Carrie Underwood Workout combines multiple exercises with Tabata training, so she can get more done in less time. With her busy music career, Carrie Underwood has to be efficient with her time. Known for her long and lean legs, her effort has paid off. A decade after appearing on American Idol, Carrie Underwood is hotter than ever.


The Carrie Underwood Workout was featured in the 2014 October Special Issue of Women’s Health Celebrity Fitness Secrets. The special issue featured the Carrie Underwood’s workout. Glamour Magazine also interviewed Carrie Underwood’s trainer for her mini-skirt workout moves for legs and thighs, as well as, Carrie Underwood’s tank-top ready arms workout.

Carrie Underwood
Carrie Underwood

The Carrie Underwood workout is built for someone on a busy schedule. Most of her workouts consist of 10-15 minute circuits that can be combined if she has enough time. In addition to these workouts, Carrie Underwood also does Tabata training, trail running and even more complex circuit training

Carrie Underwood Slim and Sexy Legs Workout

The Carrie Underwood Slim and Sexy Legs workout is a circuit training routine. This means you move from one exercise to the next without resting. The goal is to do as many rounds as you can in 2 minutes time. Rest for 2 minutes. Then, repeat the Carrie Underwood Slim and Sexy Legs workout for 1-2 more rounds.

Dumbbell Squats into DB Overhead Press310Hold dumbbells at your shoulders while you squat, then perform the overhead press.
Alternating Side Lunges310 (each)Start by holding dumbbells at your sides, then keep them evenly balanced over the leg you're bending
Stiff Legged Deadlift with a Dumbbell Row310At the bottom of the deadlift, with a flat back, do the row by bending your elbows and pulling the dumbbells toward your chest.
Dumbbell Squat Jump310Hold the dumbbells at your sides. Start with a light weight, add more over time to keep it challenging.
Carrie Underwood
Carrie Underwood

Carrie Underwood Slim Hips Workout

The Carrie Underwood Slim Hips workout focuses on your abs, hips and core. It uses rotational strength exercises to cinch your waist. Also, this Carrie Underwood focuses on strengthening your hip flexors. Having weak hip flexors gives off the appearance that your belly is bigger than it really is.

Push Ups into Dumbbell Rows3-430 Secs On / 30 Secs RestClick video for pushup demonstrations. Alternate sides when doing a dumbbell row after each pushup.
Rear Foot Elevated Split Squat3-430 Secs Each Leg / 30s RestRemember: Circuit Training, do one set of each exercise, then move onto the next one.
Golf Squat3-430 Secs On / 30 Secs RestStand with your feet a tiny bit wider than hip width apart.
Plank w/Knee Tuck3-430 Secs On / 30 Secs RestTraditional plank with more core and thigh focus. Do 5 kicks each side, then switch to the other leg.

The Slim Hips workout is another circuit training routine. This means you move from one exercise to the next (you don’t do 3 sets of each exercise before moving on). The goal is to do 30 seconds on / 30 seconds off (rest) for each exercise.

When you’ve completed one set of each exercise, rest for another minute. Then, repeat the Carrie Underwood Slim Hips workout for 2-3 more rounds (depending on your fitness level).


Carrie Underwood Butt Workout

The Carrie Underwood Butt workout focuses on giving you a high, tight tush. This workout tends to take the pressure off your quads, so that your glutes can do most of the work. Perform 10 reps of each exercise, then move onto the next.

Double Leg Hip Bridges10Keep weight on your heels. Lift up until your body forms a straight line from your shoulders to knees.
Single-Leg Romanian Deadlift10Bend forward, making sure to keep the weight close to your body. Lift your trailing leg straight behind.
Plank w/Leg Lift1010 reps each leg. For proper form, your elbows should be directly beneath your shoulders.
Bent-knee Dumbbell Deadlift10Make sure the power is coming from your glutes. The thrust up should be done while focusing on your tush.
Side Lunges
Side Lunges

Go for 10 minutes, resting only if you need it. Attempt to do more rounds over time. The goal of the Carrie Underwood Butt workout is volume. You want to get as many reps as you can done. This way, you’ll be able to strengthen–and even lift–your tush.

Carrie Underwood Tabata Training

Tabata Training is a central fixture of the Carrie Underwood workout. Tabata is a HIIT exercise routine that uses bodyweight exercises. Created by a doctor in Japan, Tabata Training is optimal for fat loss and cardiovascular health.

What makes Tabata training simple is that you do “rounds” of 20 seconds on / 10 seconds rest. Carrie Underwood’s Tabata training usually lasts for 8 rounds (4 minutes total). Carrie Underwood uses bodyweight exercises that focus on a specific area each day.

Here is Carrie Underwood’s trainer, Erin Oprea, showing you what Carrie Underwood Tabata Training workouts look like:

For more of Carrie Underwood’s Tabata Training Workouts, here is

Carrie says that doing too much of the treadmill can actually be bad for your legs. Over time, doing steady state treadmill exercise can make your legs bulkier. But, Carrie Underwood is focused on long and lean legs. Tabata is great for long and lean legs, because HIIT cardio is the best for burning fat.

Carrie Underwood
Carrie Underwood

Plus, you’re not stuck on a treadmill for 45 minutes every day. This doesn’t mean Carrie avoids the treadmill altogether. Rather, she changes it up between Tabata training and treadmill workouts. Keeping her workouts varied, helps maintain her long and lean legs.

Now, go on ahead to the next page for more Carrie Underwood workouts & videos.


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