Butt Shaping Workout At Home

Tone and lift your butt with this complete and fun exercise workout routine that will help you to get a round and toned butt fast.

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Workout Info

Calorie Burn: 145 - 242

Workout Duration: 22 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. Side step Squat - 30 seconds
  2. Rest: 6 seconds
  3. Side step squat + Jump - 30 seconds
  4. Rest: 6 seconds
  5. Squat + Calf Lifts - 40 seconds
  6. Rest: 6 seconds
  7. Jump Squat - 40 seconds
  8. Rest: 6 seconds
  9. Single leg sumo squat - 40 seconds - Left 40 seconds - Right
  10. Rest: 6 seconds
  11. Forward jump squat + backward jump squat - 40 seconds
  12. Rest: 6 seconds
  13. Pulsed Frog squat - 40 seconds
  14. Rest: 6 seconds
  15. Standing hip extension - 40 seconds - Left 40 seconds - Right
  16. Rest: 6 seconds
  17. Pulse Standing hip extension - 40 seconds - Left 40 seconds - Right
  18. Water Break 20 seconds
  19. Rest: 6 seconds
  20. Standing Deadlift - 40 seconds
  21. Rest: 6 seconds
  22. Single Leg Deadlift - 40 seconds - Left 40 seconds - Right
  23. Rest: 6 seconds
  24. Hip abduction on all fours + Donkey Kicks extended leg - 40 seconds - Left 40 seconds - Right
  25. Rest: 6 seconds
  26. Pulsed donkey kicks with leg at 90° - 40 seconds - Left 40 seconds - Right
  27. Rest: 6 seconds
  28. Hip abduction on all fours - 40 seconds - Left 40 seconds - Right
  29. Rest: 6 seconds
  30. Thigh lifts + Bending legs - 40 seconds
  31. Rest: 6 seconds
  32. Butt Lifts - 60 seconds
  33. Rest: 6 seconds
  34. Pulsed butt lifts - 60 seconds
  35. Water Break 20 seconds
  36. Rest: 6 seconds
  37. Buttock Stretch - 40 seconds - Left 40 seconds - Right
  38. Rest: 6 seconds
  39. Sitting abductor Stretch - 40 seconds - Left 40 seconds - Right

Step by Step Exercise Routine

WARM UP

1 Side step Squat 30 seconds

Rest: 6 seconds

2 Side step squat + Jump 30 seconds

WORKOUT

Rest: 6 seconds

3 Squat + Calf Lifts 40 seconds

Rest: 6 seconds

4 Jump Squat 40 seconds

Rest: 6 seconds

5 Single leg sumo squat 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

6 Forward jump squat + backward jump squat 40 seconds

Rest: 6 seconds

7 Pulsed Frog squat 40 seconds

Rest: 6 seconds

8 Standing hip extension 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

9 Pulse Standing hip extension 40 seconds - Left 40 seconds - Right

Water Break 20 seconds

Rest: 6 seconds

10 Standing Deadlift 40 seconds

Rest: 6 seconds

11 Single Leg Deadlift 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

12 Hip abduction on all fours + Donkey Kicks extended leg 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

13 Pulsed donkey kicks with leg at 90° 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

14 Hip abduction on all fours 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

15 Thigh lifts + Bending legs 40 seconds

Rest: 6 seconds

16 Butt Lifts 60 seconds

Rest: 6 seconds

17 Pulsed butt lifts 60 seconds

Water Break 20 seconds

COOL DOWN

Rest: 6 seconds

18 Buttock Stretch 40 seconds - Left 40 seconds - Right

Rest: 6 seconds

19 Sitting abductor Stretch 40 seconds - Left 40 seconds - Right

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