HIIT Crazy Butt Workout
Print Workout HERE
These kind of workouts are essential! Your butt is a big cornerstone to your overall muscular balance, especially your glut medius which we focus on today. Not only is it great for rounding your tush, but it offers great supper for your lower back when strong as well! It’s a hard one to always target standing, so half the workout today is spent on the ground. You will still most certainly be sweating…and swearing from the butt burn. In total I have you working for 27 minutes today and then we do a quick stretch! Let’s do this!
What you will need:
- Jump rope and weights if you’d like for the first 2 exercises but not necessary
Warm-Up:
- 3 minutes of jump rope or simulated jump rope
Workout: Today we a working for 50 seconds on and 10 seconds rest (50/10) for a total of 4 sets doing the 6 exercises below.
- Alternating forward lunges (with or without weights) – Holding one weight in each hand keep your core tight, your shoulders in line with your hips, your shoulder blades retracted (squeezed) and your knees pointing straight ahead. From here, you’re going to lunge forward until both knees comfortably bend 90 degrees without letting your front knee pop over your toe.
Modification: If forward lunges bother you, you can either try doing backwards lunges OR eliminate it completely and do squats instead.
- Side to side squat walks – Holding one weight with both hands in front of your chest, squat down while maintaining a straight back (squeeze your shoulder blades together and look forward) with your feet together: this is your starting position. From here you’re going to alternate walking your legs out to the sides just a bit to really work the outside of your butt.
Modification: Although I would like you to stay down the whole time, if you find it hard to maintain a straight back or your lower back gets weak, come up between squats in the center so you’re standing straight. - Side lying leg raises, right – Lying on your left side, stack both hips directly one on top of the next. From here you’re going to bend your bottom leg and rest your head on top of your hand. Now I want you to straighten your top leg and put it out in front of you on a 45 degree angle and point your toes down. This is your starting position: now you’re going to lift your heel up towards the ceiling and back down to starting position again nice and controlled, without letting your hips move! Slow and controlled wins the race here!!
- Side lying leg raises, left – Same as above on the opposite side.
- Bridge pose butt squeezes – In a bridge position with your feet hip distance apart and your heels under your knees, lift and pike those hips up as high as you possible can. Hold it here while you squeeze your butt cheeks and release.
- Dead bug pose – One of the best ab exercises because it really shows you how critical it is to keep your lower back on the ground during the whole exercise. Do not forget the importance of this and take the appropriate level for you. While lying on your back, lift your feet off the ground so your knees are stacked over your hips and take your arms up so your hands are over your shoulders. You have a couple ways to do this:
- Level 1 – you can keep your knees up and alternate bringing your hands down only
- Level 2 – you can bring alternate bringing your opposite leg and arm down at the same time.
- Level 3 – you can extend both arms and legs at the same time but ONLY if you can maintain that lower back contact on the ground.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Great workout! TGIF! Thanks Ash :)
You’re welcome! Have a good one Krysta!
another great one!!!
Beauty! Way to wrap up your week Kendra! 💪
Done! Now off to the pub for a pint! Have a great weekend :)
Haha that’s amazing! Good for you Kristin, cheers! 🍻
Those side lying leg raises were intense! I think I might be cursing your name for the next few days ;)
You may or may not be thinking of me when you sit on the toilet lol
Did this in the hotel room but ran out of time for the last set (wanted to get the stretch in).
Good workout!
Good for you Mandy! Love that you did this!
My butt thanks you lol! Have a great weekend!:)
Tell your butt you’re more than welcome! Haha
Done. That was a super butt workout. Ty Ash. Happy Saturday
You’re welcome! Hope you’re enjoying your weekend so far!
Those leg lifts look so harmless at first…..
done!
They are so evil those damn leg lifts!
3 of 4 done on lunch
Nice work woman!
This one went by fast!
Great!
Done
Beauty!
That ought-ta make up for all the hospital waiting rooms this past week! Uhg…I’m goona feel that!
I bet it will! You’re going from sitting on your butt to having a sore butt! Lol
Done! Thanks, gonna feel that one soon.
Nice work Jill! Awesome having you comment on here.
You know I love me a butt workout! Was feeling super anxious and overwhelmed and feel like a different person now
That’s incredible, what a way to fix it Kate. You rock!
I am in Hawaii and just did this workout! snorkeling is next. Thanks for keeping me in shape wherever I am,
Sandra, that is so incredible! You’re awesome. Thanks for fitting me in and enjoy snorkeling as well as the rest of tour trip!
Done, had extra time did an extra set. Thanks Ash!
Awesome! What a way to wrap up your week Ash!
All done :)
Yahoo!!
Great workout, but not looking forward to the butt pain tomorrow!
Oh ‘butt’ you know you love it Sandie!!
Came home on my lunch to bang this one out! Feeling energized for the rest of my day :)
Wowzers my butt felt that one!
I bet it did! Yahoo!
Finally got around the this one, great workout! I will have to fit in today’s workout later this week!
Lovely! I think you’ll like today’s workout as well. Something different!
Just what I was looking for! I will coming back to this one! My butt will be mighty sore tomorrow!:)
Haha I bet you’re starting to sit pretty just about now ;)
Missed this workout 2 weeks ago so chose it for an extra one this week! : )
I like it, good call!
Thanks for the continuing commentary exhorting correct form. Really appreciated. Don’t know how you can talk through all the exercises. Amazing.
Form is so important! Glad you enjoyed it. Not sure how I talk through half them myself LOL