Sculpt Your Backside With This 20-Minute HIIT Workout for Your Butt

Get a strong and sculpted butt with this 20-minute HIIT workout.
Image Credit: EmirMemedovski/E+/GettyImages

Want to tone and tighten your derriere without having to do endless squats? A HIIT workout that focuses on your glutes is a great way to shape your butt with minimal time and equipment. You can get fit, build lean muscle and burn tons of calories in just 20 minutes.


"Your glutes are the largest muscle in your body and play an essential role in how you stand, sit and move daily," says Jami Rogenski, personal trainer and HIIT group training instructor at Sweat Garage in Los Angeles.

Video of the Day

Video of the Day

"Having strong glutes will improve your overall health, strengthen your spine, improve posture and reduce the risk of injury, as well as help prevent knee, hip and lower back pain." This is especially important if you work at a desk all day or have a similarly sedentary job.

If you're ready to get off your glutes and put some work into them, Rogenski has put together an effective 20-minute HIIT workout that will get those buns in tip-top shape in no time.

Read more: Want a Better Butt? 7 Tips You Need to Know

Try This 20-Minute HIIT Workout for Your Butt

This workout can be done anywhere, at any time and will kick your butt (in a good way), while torching calories and revving your metabolism. And considering you'll get an extremely thorough workout in just 20 minutes, there's no excuse to skip it — you could even do these exercises on your lunch break.


"This workout targets all three parts of your backside (gluteus maximus, gluteus medius and gluteus minimus) and requires no equipment!" says Rogenski. You might need to take a brief rest between each move, but otherwise feel free to add reps depending on your endurance levels.

  • 90 seconds of walking lunges
  • 90 seconds of curtsy lunges
  • 30 seconds of squats
  • 30 seconds of squat jumps
  • 30 seconds of squats
  • 30 seconds of squat jumps
  • 1 minute donkey kicks (right)
  • 1 minute donkey kicks (left)
  • 1 minute of fire hydrants
  • 30 seconds of single-leg glute bridge (right)
  • 30 seconds of single-leg glute bridge (left)
  • Rest until your time is at 11 minutes
  • Repeat once more


Read more: Build Your Best Butt With This 20-Minute Dumbbell Workout

Move 1: Walking Lunge


  1. Stand with feet hip-width apart, then step one foot out a few feet.
  2. Bend your knees to 90 degrees and lower back knee down almost to the floor, keeping your front knee from passing your toes.
  3. Return to standing by bringing the back foot to meet the front one and switch on the next step forward.



If you don't have enough space for walking lunge, do alternating lunges where the front foot comes back to meet the back one.

To make this exercise harder, you can add a pulse at the bottom (lift and lower just a few inches before standing up).

Move 2: Curtsy Lunge

  1. Stand with your feet shoulder-width apart and your hands on your hips. Take a large step back and across to the right with your left leg, crossing behind the right leg.
  2. Squat so your right thigh is parallel with the ground.
  3. Push off with your left leg, straighten your legs, and return to starting position.
  4. Alternate which leg steps back with each rep.


Move 3: Squat

  1. With feet shoulder-width apart, bend your knees and hinge your hips back.
  2. Lower down into a squat, keeping your knees behind toes.
  3. Return to standing and repeat.

Move 4: Squat Jump

  1. Begin in a squat position with your feet hip-width apart.
  2. Make sure your knees don't extend past your toes.
  3. Push off the ground and jump as high into the air as possible.
  4. Land softly in a squat position.


Read more: The Ultimate Booty Band Workout for Your Best Butt Ever

Move 5: Donkey Kicks

  1. Begin in tabletop position on your hands and knees, with your abs drawn in toward your spine.
  2. Keeping your knee bent, lift one leg up behind you and raise it until it is in line with your body, and your flexed foot is parallel to the ceiling.
  3. Lower back to the start without letting your knee rest on the floor, then repeat.


Move 6: Fire Hydrants

  1. Start on all fours with your toes curled under and your feet flexed.
  2. Line up your knees directly under your hips and your shoulders directly over your wrists.
  3. Keeping the 90-degree bend in the right leg, slowly lift and open that bent leg outward.
  4. Keep your neck long and jaw away from either side of your shoulders, avoiding hunching your shoulders.


You can add a resistance band round your thighs just about your knee to either donkey kicks or fire hydrants to make the move more challenging.

Move 7: Single-Leg Hip Bridge

  1. Lie on your back with knees bent and feet flat with your heels a few inches from your butt.
  2. Raise your left foot and cross it over your right knee.
  3. Bridge your hips up as high as you can, pushing through your right heel.
  4. Lower back down to the start without resting on the floor and repeat.

Check out more of our **20-minute workouts here** — we’ve got something for everyone.



Report an Issue

screenshot of the current page

Screenshot loading...