30-Min HITT Booty Workout

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Booties have become trendy again! As a girl who has always had a thicker backside, I can dig it. This is a 30-minute HITT workout (ok, technically 32 minutes) that is done 2X through. A HITT, or high-intensity interval training, workout keeps you burning calories well after you complete your workout. Whether you are starting from scratch and trying to build a booty or you are trying to lift and perfect the bum you already have, this workout is made to give you quick and impressive results. I do this sequence three times a week and work on my arms and abs the other days, to give my hamstrings and glutes time to heal. Be ready to sweat.

I use the Intervals Pro App to keep track of time but you can use any app that works for you. For these workouts, I do 50 seconds on, 10 seconds off. Feel free to adjust the timing to your liking. If you want to try 30 seconds on, 30 seconds off or 40 seconds on and 20 seconds off, go for it! Just make sure you are hitting for the allotted time on each exercise.

Jump Rope or High Knees - 2 MINS

I always start with cardio as a warmup for any of my workouts. For my hour long workouts, I will spend about 15-20 minutes on cardio. For this HITT workout, quick and convenient is my aim.

Sled Runs - 2 MINS

You will need a sled for this portion. I put 10 lbs on either side but you can adjust to your liking or simply push the sled without any weights. Focus on pushing with your legs and squeezing your glutes. If you do not have access to a sled, use any heavy object to push back and forth across a smooth surface (i.e. large weighted box).

Jump Squats - 2 MINS

I use the TRX Suspension Bands for this exercise (luckily, they have these in my gym) but you can simply perform without bands. If not using the bands, keep your arms bent, hands in front of your chest, while you move them simultaneously with each jump squat. The higher you jump, the harder it is so, push! Always land tight and in the squat position.

Glute Bridge - 2 MINS

While lying on your back, bend your knees with your feet planted on the ground at shoulder width. Keeping your hands by your side and your torso, back and head on the floor, thrust your hips upward and hold while squeezing your glutes. I add a looped resistance band just above my knees for a stronger workout.

Donkey Kicks - 2 MINS

On your hands and knees, keeping your neck in line with your spine, kick your heel up to the ceiling - being sure to keep everything tight throughout. Do this for one minute on each leg.

Fire Hydrants - 2 MINS

Simply stay in the same position as you were for your donkey kicks, this time opening your leg to the side. For lack of better words, think as if you were a dog peeing - this is where this exercise gets its name. These may seem simple but wow, do they burn.

Sumo Squats - 2 MINS

Standing in a wide stance as if you were a sumo wrestler, with your feet pointed outward, squat with or without weights. Remember, when doing a true squat, your spine stays straight and your squat should go deep. Think as if you were about to sit down. But, you know, don't.

Side Leg Raises - 2 MINS

Lying on your side and propped up on your elbow, raise your leg to a 90° angle or wider and lower back down, never truly resting your leg. Do this for one minute on each side.

Repeat and Stretch

Once you have completed the full exercise through for a total of 16 minutes, repeat. You should feel the burn in your thighs, core and of course your glutes. You could also do this 3X through! Although, it would no longer be a 30-minute workout. Do not forget to stretch afterwards. I personally like to devote at least 10 minutes to stretching. If the soreness proves to be too painful after your workout, ice your muscles or better yet, sit in an ice bath. It is in no way comfortable but amazing for your muscles. Also, try an infrared sauna. If completed consistently, you will start to notice a new booty on the horizon.

Gym Clothes in photo: Gymshark top, Sommer Ray leggings and Arkk Copenhagen shoes. Certain items may be sold out.

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