Ready for a booty-burning challenge that only takes 20 minutes? This quick and intense workout is designed to fire up your glutes and legs, helping you build strength and shape in a short amount of time. Let’s get to it!
The Workout
| Exercise | Sets | Reps |
|---|---|---|
| Jump Squats | 2 | 20 |
| Alternating Step-ups w/Knee Raise (Pyramid) | Pyramid (no rest) | 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 |
| Assisted Squat Pulses | 3 | 30 |
How to Do the Workout
1. Jump Squats (2 Sets of 20 Reps)
Start by standing with your feet shoulder-width apart. Perform a squat and then jump explosively as high as you can. Land softly back into the squat position. This move is great for building power in your glutes, quads, and hamstrings while boosting your heart rate.
2. Alternating Step-ups w/Knee Raise (Pyramid)
Find a sturdy platform, bench, or step. Start with one foot on the platform, and drive your opposite knee up towards your chest. Alternate legs while increasing the reps in a pyramid fashion. Start with 1 rep per leg, and work your way up to 10 reps per leg, then decrease back down. This sequence should be done without rest, pushing your endurance while targeting your glutes and thighs.
3. Assisted Squat Pulses (3 Sets of 30 Reps)
To finish the workout strong, hold the bottom of a squat position and pulse up and down by a few inches for 30 reps. Focus on keeping your glutes engaged throughout the set. You can use a chair or wall for assistance if you need stability, but make sure to stay low to get the most out of this move.
Why It Works
This workout targets the glutes, legs, and core, all while keeping your heart rate elevated. The combination of explosive moves (like jump squats), endurance work (step-ups), and high-intensity pulses (assisted squat pulses) ensures you’re building muscle while burning fat—perfect for getting that round, toned booty!
Final Thoughts
This 20-minute challenge is perfect for anyone looking to build a stronger, firmer booty with limited time. Whether you’re short on time or just want to add an extra burn to your workout, this quick challenge will leave your glutes feeling fired up!
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