It’s all about the booty in this five-minute workout from Daily Burn 365 trainer Anja Garcia. With a series of five dynamic moves, you’ll tone your glutes, while also raising your heart rate and testing your balance and endurance. We’ll turn normal lunges into Lunge Kicks, upgrade a typical squat to a killer Prisoner Squat and more! Do each move for 50 seconds, resting for 10 seconds in between. It’ll fly by — but we promise you’ll feel the difference in your glutes long after it’s finished.
Mini Burn Butt Workout: How-Tos
1. Prisoner Squat
How to: Stand tall, with your arms interlaced behind your head. Place your feet slightly wider than hip-distance apart, toes pointed out to 45 degrees. Squat down, keeping your knees over your toes, feeling a deep stretch into your inner thighs. Come back to standing, lifting up onto your tiptoes as you straighten your legs. Want to add a cardio kick? Lightly jump as you return to standing, landing softly on your toes. Repeat.
2. Lunge Kick
How to: Start standing, hands on your hips. Lunge to the right, then push off your right foot to come back to standing. Tap your foot on the ground, or keep it lifted to challenge your balance. Then, lift your right leg up into a side-kick. Tap your foot back on the ground, or test your balance by going straight back into a lunge on the same side. Repeat for 25 seconds, then switch sides.
3. Deadlift Squat
How to: Stand with feet hip-width apart. Go down into a squat, then come back to standing. Lift your right leg straight behind you, keeping your back flat and lowering your torso and hands to the floor to perform a deadlift. Squeeze your glutes to return to standing. Repeat for 25 seconds, then switch sides.
4. Power Knees
How to: Start standing, feet hip-width apart. Step your right leg back into a lunge, tapping the floor with your hands. Balance on your left leg to pick up your right leg and drive your knee forward and towards your chest as you return to standing. For an extra cardio boost, jump as you drive your knee forward. Repeat for 25 seconds, then switch sides. “It’s a little bit of cardio and a big, big booty and quad burn,” Garcia says.
5. Rear Attitude
How to: Get on your hands and knees in tabletop position. Keeping your foot flexed and knee bent, squeeze your glute to kick your right knee back and up until your thigh is parallel to your torso. Keeping the knee bent, cross your right leg over your left, tapping your knee to the ground. Bring your right leg back up until your thigh is parallel to your torso again, then tap it back to the ground in tabletop. Repeat for 25 seconds, then switch sides.
Want more no-equipment exercises like these? Head to DailyBurn.com/life365 to try your free 30-day trial today!