Challenging weight-training exercises like the squat build muscle in all the right places, while intensive cardio training can strip away the fat. So why not combine them for the best glute-shaping, get-lean benefits of both in one amazing, 18-minute HIIT glute workout?
That’s what certified health coach, personal trainer and IT health-care consultant Kelly Von Schleis did — with booty-shaking results. “I tested this workout with a friend of mine over the weekend and our glutes were sore for three days,” she says. “It was great!”
The session pairs high-intensity interval training (or HIIT for short) with interesting squat variations to keep your muscles guessing at every turn as to what’s coming at them next. “These back-to-back timed exercises will torch calories and get those feel-good endorphins pumping in about 20 minutes,” Von Schleis explains.
Here, you’ll do three types of squats interspersed with three cardio activities for 45 seconds each, resting 15 seconds between each. Run through all six moves three times, then hit the showers — you’ll need it.
Why HIIT instead of more traditional longer-duration cardio? “High-intensity interval training is incredibly effective, and you even get an extra boost of additional caloric burn throughout the day following your workout,” she says. “I always feel great after my HIIT workouts, and they are the perfect quick sweaty sesh to squeeze into my busy work schedule. Let’s face it — we don’t always want to be slaying a workout for 60-plus minutes! It’s nice to get it in and done.”
Equipment required: Exercise band. (Kelly recommends Booty Bands dumbbells and bands. Shoppers who use the link provided will get a 10-percent discount.) Ankle weights are optional but also highly recommended for added toning benefits. (Kelly recommends Bala Bangles ankle weights. Use code KELLYSCHE20 to get 15 percent off all products on the site.)
Suggested warm-up: Do the following circuit of bodyweight moves with no equipment:
10 alternating plank to low lunge/reach to sky (5 per side), plank to toe touch (10 per side), 10 air squats, 20 forward lunges (10 each side) and 20 jumping jacks.
Workout overview: Set up in an open area where you have plenty of room to jump — a mat surface versus hard floor is best for your joints. You’ll do the six exercises listed in the chart below as a circuit. Consider each of the six a one-minute “station,” in which you work for 45 seconds and rest 15. When you get to the final exercise in the circuit, go back and start again at the first — until you’ve done all the movements three times total, which will take about 18 minutes.
Kelly Von Schleis’ HIIT Squad Workout
Perform each movement for 45 seconds, then rest 15 seconds before moving on to the next in the series.
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