6 Minutes to a Better Butt

You know you can squeeze this workout in.

When a butt workout takes the same amount of time as, say, a run to the office vending machines, a snarky instant message conversation with a coworker, or a quick review of what’s on television tonight, there truly are no more excuses. This intense butt workout takes only six minutes of your time, and delivers optimum results.

We begin with pulse squats and lead into a weighted half squat. From there, perform dumbbell step-ups, side lunges, and box jumps. You’ll be using medium to heavy weights when working out your gluteal muscles, since large muscles require (you guessed it) heavier weights! When you perform each exercise for a full 45 seconds with just a 15 second rest in between each one, your rear end will truly begin to feel the burn.

Remember to complement your butt workout with a core workout as well, to strengthen both sets of muscles. See our core workout links below.

Equipment Needed: set of medium-heavy dumbbells (10-20 lbs), chair, interval timer (Gymboss is a free app)

What to Do: Perform each exercise for 45 seconds with 15 seconds rest in between.


1. Pulse Squats
2. Weighted Half Squat
3. Dumbbell Step-up
4. Side Lunge w/ Dumbbell (each side)
5. Box Jump

Pulse Squats

Weighted Half Squat

Dumbbell Step-up

Side Lunge w/ Dumbbell

Box Jump

An amazing core help your butt look even better. Use these workouts to match your butt with sexy and sleek abs:
Ab & Core Home Workout
Workout to the Core and More
Beginner’s Flat Abs Workout – Plus Core Strengthening

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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