Tighten Your Bootie and Burn Fat for up to 24 Hours

Lift, round and tighten that bootie in 4 minutes with this ‘kick it up a notch’ workout! It’s recommended that you perform this or other glute workouts twice weekly for optimal results. Be sure to watch all the videos prior to beginning this workout so there is no break after beginning.

You’ll need water, set of dumbbells and either a flat bench or stable chair and a yoga type mat. Here’s how to calculate your workout time:

Complete the following intervals 8 times, in other words, perform 2 circuits.
20 seconds each exercise + 10 seconds rest = 30 seconds
30 x 8 = 240 seconds / 60 seconds = 4 minutes

Squats – 20 seconds
Rest – 10 seconds
Stiff legged deadlifts – 20 seconds
Rest – 10 seconds
Bootie Squeeze – 20 seconds
Rest – 10 seconds
Heel clap – 20 seconds
Rest 10 seconds

TRANSFORM YOUR BODY with this 12 week workout program which has a step-by-step guide and was created for all fitness levels.

Watch the entire video for correct form before beginning the workout. Grab a workout partner or your GymBoss Interval Timer.

Perform each exercise for 20 seconds, rest 10 seconds after each exercise, move immediately to the next exercise. Repeat this workout for a total of 2 circuits which is equal to 4 minutes.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.