High intensity interval training or HIIT has grown in popularity over the past decade. The premise behind HIIT is that alternating between bursts of high-intensity exercise and short rest periods can be more effective in burning fat and calories than steady-state cardio. Recent research suggests that HIIT can boost your metabolism so you continue to burn calories at an elevated rate for up to 24 hours after your workout. As a result, it’s been used in weight loss plans with quick and effective results.

This HIIT butt workout combines the slimming benefits of HIIT with some of the best booty-building moves. The result is a routine that challenges both your muscle and your heart, working to make you stronger while improving your stamina and endurance. To put together this HIIT butt workout, we’ve chosen some of the most effective moves to target your glutes, such as variations of squats, lunges, and deadlift. You be performing these moves in high-intensity bursts with short rest periods in between.