When a butt workout takes the same amount of time as, say, a run to the office vending machines, a snarky instant message conversation with a coworker, or a quick review of what’s on television tonight, there truly are no more excuses. This intense butt workout takes only six minutes of your time, and delivers optimum results.

We begin with pulse squats and lead into a weighted half squat. From there, perform dumbbell step-ups, side lunges, and box jumps. You’ll be using medium to heavy weights when working out your gluteal muscles, since large muscles require (you guessed it) heavier weights! When you perform each exercise for a full 45 seconds with just a 15 second rest in between each one, your rear end will truly begin to feel the burn.