4 HIIT Exercises That Will Sculpt Your Butt In 4 Minutes

When you’re short on time, high intensity interval training (HIIT) can be one the best ways to squeeze in a quality workout. You’ll burn just as many calories as a full-length workout in less time, and the best part is you don’t even have to leave your home.

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Ready to fire up those gluts? Do each of these exercises for 50 seconds, then rest for 10 seconds before moving on to the next exercise. When you’ve done all four, start over. Complete a full set of the four exercises a total of four times for a solid workout that will get your butt in incredible shape.

1. Leap Lunges

  • Step into a lunge with your right leg forward while swinging your left arm forward and your right arm back.
  • Push off the ground and jump into the air, switching the positions of your legs and arms, so you land in a lunge position with your left leg forward.
  • Repeat, alternating legs with each rep.
  • Do as many as you can for 50 seconds, then rest for 10 seconds.


2. Side Lunges

  • Start with your feet together, standing up straight.
  • Take a wide step to the right and lunge down, pushing your hips out behind you.
  • Return to the starting position, then repeat on the left side.
  • Continue alternating back and forth for 50 seconds, then rest for 10 seconds.


3. Body Weight Squats

  • Stand with your feet slightly wider than shoulder width apart, and your feet angled out.
  • Squat down, sticking your butt out behind you so your knees stay in alignment with your ankles.
  • Keep your head up as you squat down, then return to the starting position.
  • Do as many as you can for 50 seconds, then rest for 10 seconds.


4. Glute Bridge With March

  • Lie on your back with your arms at your sides on the ground, and your feet flat on the floor.
  • Lift your hips up into the air so your body forms a straight line from your knees to your shoulders.
  • Lift one leg off the ground and hold for two seconds, before putting it down and repeating with the other leg.
  • Remember to keep your hips stable and in position the entire time.
  • Continue alternating for 50 seconds, then rest for 10 seconds.


Technique and Variation

During HIIT, you want to move as fast as possible, but remember to never sacrifice form for speed. Always focus on your technique so every exercise is performed correctly and safely.

If you are replacing your normal workout with HIIT, consider adding in some other exercises for a full-body workout. Make sure to alternate muscle groups, so you work on glutes for one minute, then abs and triceps the next, and so on. Customise your own HIIT workout to include exercises you like, and to focus on areas you’d like to improve.