The thing we love about high-intensity interval training (HIIT) is that you get to determine the level of difficulty. Beginners and athletes can do the exact same workout at their peak intensity and both feel challenged.
This 10-minute HIIT workout targets the glutes (butt muscles). The glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. If you’re asking yourself, what the glutes do exactly, well, these muscles support your hips and work hard to get you get up and down the stairs with ease.
In the video, Coach Marife guides you through the entire workout. If you’re a beginner, move a little slower, focusing on form over speed. If you’re a seasoned athlete, then up the tempo and move faster to get more reps in. In both cases, the goal is to work as hard as you can to reach your maximum intensity.
The workout includes a 2-minute warm up and then 2 rounds of a glute-focused circuit. You’ll need a bench, stool or ledge that is about knee-height and strong enough to hold your weight. Something anchored to the ground or pushed against a wall is best.
Skip the gym and get started.
The 10-minute beginners butt workout explained
Before starting your glute-focussed exercises, warm up with 2 rounds of this cardio circuit.
- 20 seconds of fast feet: Stand with your feet slightly wider than hip-width apart. Bend your knees and run on the spot, lightly and quickly.
- 20 seconds of high knees: Stand tall with feet under your hips. Run in place, pumping your arms and bringing your knees (as high as you can) up to your chest. Keep your core engaged throughout.
- 20 seconds of skaters: Start standing with your feet under your hips. Lift your right foot and jump out sideways to the right landing with your right knee slightly bent and left leg hovering behind the right. Immediately, jump sideways to the left landing on your left foot and the right leg hovering behind the left.
After warming up for 2 minutes, you can begin the butt exercises. Complete all six exercises before starting your second round.
- 20 low squat shuffles: Start in a squat position with feet hip-width apart, feet flat, weight in heels and hips moving back. Keep your spine long and chest lifted as you move. Begin by stepping your right foot out to the right, then bring your left foot under your left hip so that you’re back in a squat position. Move 5 times to the right, then 5 times to the left. Repeat to complete 20 shuffles total.
- 20 step up/reverse lunges: Stand in front of a bench, stool or ledge. Step up onto the bench with your right foot and draw your left knee up towards your chest. Return your left foot to the floor, then lunge your right foot back (reverse lunge). Complete 10 reps on the right side, then 10 reps on the left side.
- 20 quadruped bent-knee hip extension: Come into a table-top position on hands and knees. Lower to your forearms and make sure your elbows are placed directly under your shoulders. Engage your core and keep your spine flat throughout the entire exercise. Lift your right knee off the ground, flex the foot and extend it up towards the sky. Repeat 10 times on the right before moving to the left side.
- 20 elevated single leg glute bridges: Return to your bench, stool or ledge. Lay on your back on the floor and place your right heel on the edge of the bench bent at a 90-degree angle. Your left leg is extended straight up with the foot flexed. Using your glutes, lift your hips off the ground. Do 10 reps on the right side, then move to the left.
- 20 Romanian deadlifts: Start standing with feet hip-width distance apart. Place your hands on your hips or reach arms straight up with biceps by your ears. As you lower your upper body, lift your right leg and come into a ‘T’ shape. Engage your core and glutes to come back to your starting position. Do 10 reps on each side.
- 20 seconds of jump squats: Start in a squat position. Explosively jump up, squeezing your glutes and getting some air. When your feet hit the ground, come right back to your starting squat position and repeat. Move as fast as you can for 20 seconds.