Sculpt Your Butt In Just 4 Moves With This Super Quick Workout
Feel the burn!
Need some lift in your jeans? Got no time for gym? This quick workout by 2017 finalist Tammy Rawstron was made for you!
Jeans feeling a little loose around the bum area? Trying to beat your time? Looking to shed some winter flab? Guess what: Toning your butt muscles can help with all of the above. Muscles are metabolically active (meaning they use energy) and because your glutes are such big muscles, they use even more energy, which means — ta dah! — fat burning. What’s more, a lot of the power you need for running comes from your glutes, so making them stronger will help you monster that ParkRun. Especially the hills, stairs and sandy stretches. We do love a multi-tasker!
This 15-minute workout by Next Fitness Star finalist is the perfect leg-day routine for busy women who don’t have time to spend hours in the gym. You can easily sneak it into your lunch hour. “The workout is suitable for anyone,” says Tammy. “For a runner, it will refuel their energy or anyone looking to mix up their workout can add it to their routine. I’ve chosen two variations of a squat because they’re safe to do in high volumes. So you can move fast and relieve the impact on your back.” Skipping between moves keeps your heart rate up for even more fat-burning benefits. Plus, it tones your calves.
You’ll need: A kettlebell, a box
1. Groiner/Froggo Combo
2. Goblet Squat
3. Box Jump
4. Sumo Squats
Repeat each exercise for 30 seconds, then skip for 30 seconds before moving onto the next exercise. When you’ve finished all four exercises with skipping, that’s one round. Rest for one minute, then start again. Complete three rounds in total.
Watch Tammy perform the moves:
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Looking for more workouts that’ll lift your butt? Try this toning lower body workout next.