HIIT Your Butt Workout

Work your way to a sculpted booty.

HIIT Your Butt Workout

High intensity interval training or HIIT has grown in popularity over the past decade. The premise behind HIIT is that alternating between bursts of high-intensity exercise and short rest periods can be more effective in burning fat and calories than steady-state cardio. Recent research suggests that HIIT can boost your metabolism so you continue to burn calories at an elevated rate for up to 24 hours after your workout. As a result, it’s been used in weight loss plans with quick and effective results.

This HIIT butt workout combines the slimming benefits of HIIT with some of the best booty-building moves. The result is a routine that challenges both your muscle and your heart, working to make you stronger while improving your stamina and endurance. To put together this HIIT butt workout, we’ve chosen some of the most effective moves to target your glutes, such as variations of squats, lunges, and deadlift. You be performing these moves in high-intensity bursts with short rest periods in between.

It’s just 10-20 minutes per day, and your booty will look better than ever!

HIIT Your Butt Workout

What You’ll Need: a timer, a set of medium to heavy dumbbells (10-15 lb.), and a gym mat or towel

What to Do: Perform each move for 40 seconds with 20 seconds of rest in between. Complete all five moves for the prescribed number of rounds.

Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Move up a level whenever you feel your current workout is no longer a challenge. Below, you’ll find videos on how to perform each move. It’s important that you use proper form as this helps prevent injuries and ensures that you’re getting the most out of your workout.


1. Jump Squats
2. Walking Lunges with Dumbbells
3. Donkey Kicks (Right Leg)
4. Donkey Kicks (Left Leg)
5. Dumbbell Stiff Leg Deadlift

Instructional Videos

Jump Squats

Walking Lunges

Donkey Kicks

Dumbbell Stiff Leg Deadlift

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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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