21-Minute HIIT Abs and Booty Workout

Mujer haciendo curtsy lunges

I hope you have already been working out consistently and eating clean and aren’t trying to crash diet and work out turbo style to lose weight in a short time. This might not be what you want to hear – but that’s not going to work.

Crash dieting and over training will wreak havoc on your metabolism and will not give you sustainable results. Trust me, you don’t have to starve yourself or spend hours on the treadmill to get results.

For those of you who have been staying on track and are ready to kick your training up a notch in order to torch that last bit of fat, this HIIT workout is for you.

This workout will really focus on the core and butt which I know all of you ladies will love. Plus, you won’t be needing any equipment for this workout. We will only be using our own body weight to kill some serious calories. Yes, kill! 🙂

Here’s how it works:

  • Exercises: 8
  • Rounds: 3
  • Each exercise is performed for 30 seconds
  • Rest between exercises: 15 seconds
  • Rest between rounds: 1 minute

Now, you might be wondering what all that means. You will do 8 exercises for 30 seconds with 15 seconds of rest in between. When you are done with all 8 exercises, you will rest for 1 minute (15 seconds of rest + 45 seconds of preparation) and then repeat for 3 rounds.

Here are the 8 exercises for your abs and booty:

1. Squat Kick Back

2. Low Plank Twists

3. Forward Jump Squats

(if you don’t have any room, regular jump squats will do)

4. Inclined Floor Bridge

You can put your feet on a step, couch, chair or even the wall! This is really going to increase your range of motion and get those glutes (your booty muscles) to fire like crazy – yes!

5. Side-to-side Plank

6. Donkey Kick + Push-up

7. Curtsy Lunges

8. Bicycle Crunches

Focus on doing these crunches very controlled and trying to get your elbow to the outside of your knee. Don’t tug at your neck and go super fast. You really want to feel that burn, trust me!

If you are just starting out with HIIT training, or you really do not have time to go for 3 rounds, that’s totally fine. You can stick to 1 or 2 rounds if that suits your fitness level or schedule better.


Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza