7-Day HIIT Butt Challenge

With persistence and the proper execution, you’re just one week away from a bangin’ booty!

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

For more fantastic workouts and healthy lifestyle tips, like us on Facebook, follow us on Pinterest, and subscribe to our newsletter.

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

This post may include affiliate links.


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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  1. 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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