20-Minute Booty Blast Circuit

Four rounds! Five moves!

This booty blast circuit is a short anywhere, anytime workout that will leave your glutes burning in just 20 minutes. You’ll do four rounds of five exercises each. Squats and lunges will elevate your heart rate while working your butt and thighs. The donkey kicks are great for isolating the butt muscles. In order to get the most out of your workout, push yourself to work hard during each interval. You’ll have short rest periods so that you don’t burn out before the end of the workout.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Perform each exercise for 45 seconds, resting for 15 seconds in between each exercise. Complete all moves and repeat for a total of 4 rounds with no break in between rounds.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Sumo Squats
2. Reverse Lunge with Front Kick (Right Leg)
3. Reverse Lunge with Front Kick (Left Leg)
4. Donkey Kicks (Right Leg)
5. Donkey Kicks (Left Leg)

Sumo Squats

Reverse Lunge with Front Kick

Donkey Kicks

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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