7-Day HIIT Butt Challenge

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Whip that booty into shape with this 7-day HIIT Butt Challenge! We’re huge fans of HIIT, or high-intensity interval training. These challenges begin with a warm-up, continue with short bursts of high-intensity exercises, and finish with a cool-down. They’re designed to push your body to its limits and trigger fat burn that lasts throughout the day.

We’ve designed this particular challenge with a beautiful booty in mind. It hits all the key muscle areas to sculpt, firm, and transform your rear end into bikini-worthy perfection! With persistence and the proper execution, you’re just one week away from a bangin’ booty!

Equipment Needed: interval timer (Gymboss is a free app download); set of medium-heavy dumbbells (10-15 lbs)

What to Do: Perform each exercise for 40 seconds and rest 10 seconds between each circuit. Complete this workout 2-3 times a week on non-consecutive days.

Beginner Level: Complete 3 rounds
Intermediate Level: Complete 5 rounds
Advanced Level: Complete 7 rounds


Circuit A
Dumbbell Squat

Circuit B
Alternating Dumbbell Lunge
Squat Jump

Instructional Videos:

Dumbbell Squat

Alternating Dumbbell Lunge

Complete your lower body with these amazing leg workouts:
Summer Legs Workout
HIIT Your Legs Workout
6 Moves to Leaner Legs Workout

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How did the routine work for you? Let us know! We love hearing from our readers.

3 Comments on "7-Day HIIT Butt Challenge"

  1. Kim M.  October 23, 2016

    Video for squat flip says it doesn’t exist?? Is there an alternate you could suggest?

    • Gale Compton  October 24, 2016

      Kim, I replaced that exercise with a Squat Jump, which is very effective! 🙂

  2. Simone  January 7, 2017

    I love all of your glute/butt exercises and or challenges. I’ve actually got comments and compliments on my back side since using your exercises. Thank you


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