This Quick, No-Equipment HIIT Workout Will Fire Up Your Glutes
While we often train our glutes for aesthetic purposes (no shame in that game!), a strong booty is key to a strong body. Strong glute muscles help us walk, run, jump, sprint, and move quickly. If you’re looking for a quick and effective workout for your glutes, this high-intensity interval training (HIIT) circuit comes out on top. These moves target your fast-twitch muscles to boost your strength, endurance, power, and agility — no equipment required.
Ready to sweat? Try these HIIT exercises from Alo Moves fitness instructor Callie Gullickson. Make sure you warm up your body before attempting this workout — it’s key before moving into agility work. Do each exercise for 30 seconds before moving on to the next one. Rest after the first round, then repeat as many times as you’d like!
WARM-UP
- Hip circles
- Squats with side leg raises
- Reverse lunges
- Butt kicks
- Calf raises
Quick HIIT Workout For Your Glutes
sURRENDERS
Take your hands behind your head. Come down to your knees, then lift back up to a squat. Alternate your feet as you step up.
Make it harder: Go for a squat jump or tuck jump at the top.
Make it easier: Don’t rest down on your knees — instead, tap each foot back.
Sprawls
Take your hands down to the mat, then hop your feet back to plank. Hop your feet back in toward your hands and come to standing, then lunge your right leg forward and reverse lunge it back. Repeat the cycle again, this time lunging your left leg forward and back.
Make it easier: Step your feet back rather than hopping.
Lateral Jumps
Come to standing, taking your feet slightly wider than your shoulders. Begin jumping from side to side, letting your arms help lift you higher and your elbows sit back lower. Sink your weight into your heels and back into your hips as you squat, and make sure you’re landing on both feet and taking off with both feet.
Make it easier: Remove the jumping element but continue to charge your arms up at the top of the squat.
Plank Side-Walks and Lifts
Come to a plank position facing the long side of your mat. Use your hands to walk your plank to the right edge of the mat. When you reach the edge of the mat, lift your right leg up, then your left leg up. Walk your plank back to the left side of the mat, then repeat the lifting of your legs. Keep your plank nice and controlled with your core strong. Know that the leg lift doesn’t have to be very high. Make sure you’re keeping your shoulders stacked over your wrists with full extension through your heels.
Want to practice this full HIIT class (and many others)? Work out with Callie in her Alo Moves series, Sweat and Tone.