Sexy Glutes Intense Legs & Butt Toning Workout for Women

Get ready for the beach season with this great leg and butt toning workout. Just 30 minutes twice each week is all the time you need.

Workout for:  Women
Body parts:  Glutes, Legs

Workout description

This short, but intense workout will help shape and tone your glutes and for a shapely beach body look, or if you prefer, take it up a level for legs an elite athlete would be proud of.

 

Because the quads and glutes are large muscle groups, your metabolism will increase as they do, helping you to burn stored fat even at rest.

 

Being a short, high intensity workout with only six exercises, it’s perfect for days when you are pressed for time or alternatively, you can do the workout after a light cardio session.

Workout instructions

Warm up with light cardio, cycling or walking for at least 10 minutes, then stretch focusing on your hamstrings and quads before starting this workout.

 

The workout can be performed either as 3 circuits with one set of each exercise, with little or no rest between each exercise or alternatively, by completing 3 sets of each exercise before moving to the next one. You will need an interval timer (our favorite).

 

  • Perform each exercise for 60 seconds, trying to do as many reps as you can.
  • Maintain good form for each exercise. If you can’t maintain good form, slow down and remember, that as your fitness increases, so will the number of clean reps you can perform.
  • For squats, you can use dumbbells or change to goblet squats for added resistance.
  • You can perform lunges without dumbbells if you prefer.

 

Aim towards increasing the duration of this workout each week. Start with 60 seconds for each exercise then increase it by 15 or 30 seconds the next week and so on.

Included exercises

This workout routine includes the following exercises:

Bodyweight Squat Single Leg Glute Bridge / Hip Extension High Box Jump Hip Raise / Butt Lift / Bridge Dumbbell Lunges Mountain Climbers / Alternating Knee-ins


Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.

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