21 Minute HIIT that Ass Workout | Royally Fit

21 Minute HIIT that Ass Workout

by | Oct 21, 2016 | Body Weight Workouts, Members | 47 comments

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21 Minute HIIT that Ass Workout
Print Workout Here

LOVE working my butt – but you really have to concentrate on the muscle to ensure you’re recruiting those muscles during these exercises, not just your legs.  That means I need your attention, focus and a little spice today to work through the burn! Today I only need 21 minutes of your time.  Let’s do this!

What you will need:

  • Something that’s elevated if possible for your split squats: ugi ball, bench, chair, etc.

Warm-Up:

  • 1 min Jogging on the spot, 1 min squat and open, 1 min jogging on the spot

Workout: Complete each of the 6 exercises below consecutively for 50 seconds on and 10 seconds off, for a total of 3 sets each.

  • Ass to the grass squat + jump – Just like it sounds, get your ass as low as you can into this squat without lifting your heels or hurting your back.  Listen to your body but really push because man does this ever work if done right!!
    Modification:  If you’re not jumping, lift your heels and get up on to your tippy toes and squeeze your butt while you push your hips forward.
  • Split squat, left – It’s called a split squat but this looks like a lunge!  The only difference is that your back leg is elevated and your focus is on keeping your shoulders in line with your hips and you’re really bending into your back leg to see how low you can get it.
    Modification:  If you don’t have anything to elevate your back leg on that’s fine, just do a regular stationary lunge instead.
  • Split squat, right – Same as above on the opposite side.
  • Bridge – Either on the ground or with your head and shoulder blades supported on a ball, place your feet directly underneath your knees and lift your hips as high as you possibly can while you flex your butt cheeks and really concentrate on them.  Only drop your hips slightly between each rep.
  • Side lying pose with knee down and push back, left – Lying on your right side with your hips stacked directly over-top of each other and your right knee slightly bent, draw your left knee down to the ground and then push your heel back behind you and towards the ceiling.  Great at isolating your butt muscles, but you must focus!
  • Side lying pose with knee down and push back move, right – Same as above on the opposite side.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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47 Comments

  1. Catrina
    Catrina on October 21, 2016 at 5:55 am

    That was a burner lol 3 workouts down this Week!

    Reply
  2. Catherine Evans
    Catherine Evans on October 21, 2016 at 11:55 am

    That was awesome. Thanks.

    Reply
  3. Nicole King
    Nicole King on October 21, 2016 at 1:27 pm

    That waa great! Just the workout I needed to give me a bi5 of a boost to get through the remainder of the day after the baby had me up every 45 minutes overnight. My toddler decided it would be fun to sit on me while I did the bridges too lol

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 21, 2016 at 1:51 pm

      You’re one determined mom of 4 Nicole. Nice work. And tell your toddler good call lol

  4. Kendra
    Kendra on October 21, 2016 at 4:46 pm

    Bum is on

    Reply
  5. Jennifer Wiggans
    Jennifer Wiggans on October 21, 2016 at 5:38 pm

    Oh I think I’ll be feeling that tomorrow

    Reply
  6. Patricia Patricia
    Patricia Patricia on October 21, 2016 at 5:56 pm

    Awesome burn. Love it. Did this from hotel room in Ottawa before din. :)

    Reply
  7. Leslie Sansom
    Leslie Sansom on October 21, 2016 at 6:12 pm

    Those splits squats tho’ – I kept falling off my ball lol. I will feel these tomorrow in my heels! And you are sooo cute in this video!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 21, 2016 at 8:08 pm

      They are a killer and yup balance is hard!!!

  8. Patricia Best
    Patricia Best on October 21, 2016 at 7:19 pm

    Feeling the burn! That was great!

    Reply
  9. Michelle Fraser
    Michelle Fraser on October 22, 2016 at 2:24 pm

    Glad to know you found that hard too because man, those split squats and ass to grass squats were hard!!! Sweaty as always lol.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 23, 2016 at 12:32 pm

      They are insane! Thanks for joining me ;)

  10. Kristin Goodwin
    Kristin Goodwin on October 22, 2016 at 2:36 pm

    Done! Need to shower now!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 23, 2016 at 12:33 pm

      Nice! Hope you enjoyed the rest of your day!

  11. Andrea Was
    Andrea Was on October 22, 2016 at 5:45 pm

    Done! Thanks Ash

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 23, 2016 at 12:33 pm

      You’re most welcome Andrea! I’m impressed you did this after going out for some drinks last night. Love it!

  12. Angelika Henning
    Angelika Henning on October 23, 2016 at 1:28 pm

    Dem split squats!
    And done for the week.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 24, 2016 at 7:37 am

      Nice work woman!! Hope it was a great way to finish a great weekend!

  13. April Patch
    April Patch on October 23, 2016 at 7:50 pm

    All done! I think I’ll feel this more in a couple days!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 24, 2016 at 7:37 am

      Perhaps….I mean….I hope so!!! LOL

  14. Ashley Savage
    Ashley Savage on October 24, 2016 at 1:06 pm

    oh the burn….good one

    Reply
  15. Kristina Bergeron
    Kristina Bergeron on October 24, 2016 at 9:45 pm

    Split squats were killer!

    Reply
  16. Ashley Candace
    Ashley Candace on October 25, 2016 at 8:47 pm

    Done. Thanks Ash.

    Reply
  17. Ashley Klatt
    Ashley Klatt on December 6, 2016 at 6:14 pm

    Done! I like short ones like this :) Bum is on fire

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on December 6, 2016 at 8:27 pm

      Nice work Ash! Sounds like it worked ;)

  18. Michelle Mullett
    Michelle Mullett on January 24, 2017 at 2:01 pm

    Did this one today since it didn’t have too many core exercises. Added the bicep bonus too! Perfect workout! My legs were on FIRE!!!

    Reply
  19. Kim G
    Kim G on June 29, 2017 at 11:25 am

    Done ..felt it for sure…#2 W/O

    Reply
  20. Kim G
    Kim G on August 7, 2017 at 1:22 pm

    Done..sweaty mess..#1

    Reply
  21. Julie
    Julie on October 4, 2021 at 10:35 am

    Whew! Done and dusted ✅

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 5, 2021 at 11:28 am

      Hells yes, Julie! Way to start your week like that.

  22. lisakvapil
    lisakvapil on October 4, 2021 at 11:30 am

    was fantastic. Tough and sweaty ;)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 5, 2021 at 11:28 am

      I’m glad Lisa! Thanks for commenting!

  23. April Patch
    April Patch on October 4, 2021 at 7:26 pm

    As rare as a pandemic these days, an ol’ fan makes an ass-some appearance ? Thank you!

    Reply
  24. Sandra T
    Sandra T on October 5, 2021 at 6:37 am

    Love seeing your pregnant self! Good one to return to, Thanks.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on October 21, 2021 at 9:37 am

      She’s having her baby today!! So cool we got to watch it all!

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