This high intensity interval training (HIIT) workout targets your glute muscles and helps you sweat off some serious calories. Basically, it’s the quickest way to your best butt ever.
One interval set takes three minutes to complete and is repeated two times. Each set begins with a left-right alternating exercise performed for one minute, followed by right-only exercise for 30 seconds, left-only exercise for 30 seconds and rest period of one minute. To increase the intensity of any exercise, try the advanced version. Always drink plenty of water before, during and after your workout!
Interval Set A (Repeat Twice)
Alternating Side Lunges (1 minute)
Stand with your feet shoulder-width apart, toes pointing forward. Step out to the side with your right leg, keeping your left leg straight and bending your right knee into a side lunge. Don’t twist your body! Keep your shoulders and hips facing forward at all times. Step back to center. Step out with your left leg. Repeat, alternating between left and right legs.
Side-Lying Leg Lifts (30 seconds per side)
Lie on your left side with your left (bottom) leg bent and place your right hand on the floor for balance. Keeping your right (top) leg straight, raise it toward the ceiling by squeezing the side of your right glute. Lower your leg and repeat. Roll over to the other side and perform the leg lifts using your right leg. Advanced version: Loop a resistance band around both ankles.
Rest for 1 minute
Interval Set B (Repeat Twice)
Alternating Step-Ups (1 minute)
Stand facing a bench, box or step. The higher the bench, the more the movement will target your glutes. Step onto the bench with your right foot and straighten your leg until you are standing up on top of the bench. Don’t let your left foot rest on the bench. Step down and step up with your left leg. Alternate between right and left legs. Advanced version: Carry a barbell across your shoulders while stepping up.
Glute Kickbacks (30 seconds per side)
Get on your hands and knees. Straighten your right leg and “kick” it toward the ceiling by squeezing your glute. Don’t let your back arch — keep it flat and level. Lower and repeat for 30 seconds. Repeat with your left leg for 30 seconds. Advanced version: Loop the handle of a resistance tube around your foot, and hold the tube on the floor with both hands.
Rest for 1 minute
Interval Set C (Repeat Twice)
Alternating Single-Leg Straight-Leg Dead-lifts (1 minute)
Stand with your feet shoulder-width apart. Bend at your hips (not your waist) and lift your right leg. Let your hands hang down towards the floor. Don’t “break” at the waist. Maintain a flat plane along your spine, from your shoulders to right (raised) leg. Advanced version: Hold a barbell or kettlebell with one hand.
Single-Leg Glute Raise (30 seconds per side)
Lie on your back with your knees bent. Place your feet flat on the floor about shoulder-width apart. Straighten your left leg and lift your foot off the floor. Raise your hips toward the ceiling by squeezing both glutes. Don’t let your body twist. Keep your hips level from right-to-left. Lower and repeat. Switch sides by raising your right leg off the floor and repeat. Advanced version: Place your foot on a raised platform or bench. Lower your body all the way to floor after each raise.
Warm Up, Cool Down and Recovery
Warning: Because of their intensity and speed, HIIT workouts aren’t for beginners. Even if you’re experienced, warm up thoroughly beforehand to reduce the risk of injury. Also, practice each exercise at normal speed before you do it at high-intensity, so you’re familiar with the movement. Pay special attention to good technique, especially near the end of an exercise phase, since you’re more prone to injury when you’re fatigued.
Cool down after your workout with some stretching or light cardio, allowing your circulatory system to distribute blood throughout your body. Limit yourself to no more than three high-intensity workouts per week, and wait at least 48 hours between workouts.
- American Council on Exercise: Kettlebells — Twice the Results in Half the Time?
- American Council on Fitness: Is Tabata All It’s Cracked Up To Be?
- American Physiological Society: Minutes of Hard Exercise Can Lead to All-Day Calorie Burn