Workouts To Lose Weight In Your Butt

People often think they can lose weight in a specific area if they target a specific muscle group, according to the "Essence of Program Design" by Juan Carlos Santana. However, you must increase your fat-burning potential by exercising your entire body. Training multiple body parts at once burns more calories than isolation training. It also strengthens your body, increases muscle mass and saves time. Incorporate regular workouts to lose weight in your butt with a balanced, lower-calorie diet.

Circuit Training

Circuit training is a series of exercises performed consecutively without rest between each exercise, according to the "Essence of Program Design." Each exercise trains a different movement pattern or skill, such as pushing, squatting, lunging, pulling and jumping. The exercises should involve your entire body and focus on movement, not muscles. Depending on your fitness level, set up five to eight exercises and do each of them for 20 to 30 seconds before moving on to the next exercise. When you have completed a circuit, take a water break and rest for a minute, and repeat the circuit.
A sample circuit would include 20 seconds of push-ups, 20 seconds of pull-ups, 30 seconds of squats, 20 seconds of kettlebell front swings on each hand and 30 seconds of lunges.

Interval Training

Interval training focuses on performing periods of moderate- to high-intensity exercise with periods of rest of low-intensity activity, according to PTontheNet.com. Rather than running or cycling at a steady pace, vary your speed and intensity at different time intervals. A sample interval would be to run for 60 seconds and walk for 45 seconds. Then run for 45 seconds at a slightly higher speed and walk for 60 seconds. In the third interval, run as fast as you can for 30 seconds and walk for 75 seconds.
Interval training also elicits a condition called excess-post-oxygen-consumption, EPOC, a state in which your body uses fat as a major source of energy to repair damaged tissues and replenish nutrients to your cells. The duration of EPOC lasts between three to 10 hours, depending on how much muscle mass you have and how fast your metabolism is. After three to four weeks of training, you should see significant size reduction in every part of your body--including your buttocks.

Plyometric Training

Plyometric training involves bouts of high-intensity exercises in a fast, repetitive pattern, according to "Essence of Program Design." Like interval training, plyometric training increases your metabolism and leaves your body in the EPOC state after training.
The box jump is a plyometric exercise that targets your hips and legs. Stand with your feet hip-width apart in front of a plyo-box or a similar platform with a flat, sturdy surface. A plyo-box is made out of plywood and serves as a jumping platform with various heights ranging from 2- to 5-feet high. The platform should reach your kneecaps or just below them. Jump on top of the box and swing your arms forward at the same time. Immediately jump back to the starting position and jump up again. Perform about 8 to 12 jumps without pausing for three or four sets. When you rest for a minute between sets, walk around and move your torso and arms to maintain your circulation and avoid muscle stiffness. This exercise develops power and speed in your buttocks, legs and abdominals.