Lift and Shape Your Butt With This 8-Minute Workout

By Jenny Sugar
POPSUGAR Photography | Kathryna Hancock
POPSUGAR Photography | Kathryna Hancock

CrossFit is all about high-intensity WODs (workout of the day), so here's a quick and intense one you can do at home or the gym that's only eight minutes long. It may seem short and basic, but holy booty burn! Eight minutes will seem so long for your butt and thighs, plus your heart rate will be soaring, and your sweat dripping! If you think you're sore now, just wait until tomorrow (you're welcome!).

The Workout: Complete this three-move circuit as many times as you can for eight minutes, with no resting between exercises if possible. Aim for three to four rounds.

10 alternating backward lunges
20 step-ups (10 on the right, 10 on the left)
30 air squats

Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit suggests backward lunges instead of forward lunges "for a slightly different stimulus," since it requires more coordination, and can be less taxing on the knee. I like to up the intensity of this workout by holding 15-pound dumbbells for the lunges and step-ups, which CrossFit coach and competitor Dani Horan says will also work your grip. Then I drop the weights and really bust through the 30 squats. But you can hold lighter dumbbells for all three moves, or use no dumbbells at all — it's up to you. But no matter what, push yourself hard, embrace the burn, and remember, it'll all be over in eight minutes!

Alternating Back Lunge
POPSUGAR Photography / Kathryna Hancock

Alternating Back Lunge

  • Stand with your feet hips-width distance apart and arms by your sides. For more a challenge, hold a 5- to 15-pound dumbbell in each hand.
  • Take a large step backward with your right leg coming into a lunge, with both knees bent to 90 degrees, knee gently tapping the floor. Your front knee should be directly above your ankle.
  • Push your left heel into the ground as you step your right foot forward to the starting position. Repeat stepping back with the left leg.
  • Continue alternating sides for a total of 10 reps.
Step Ups
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Step Ups

  • Stand in front of a bench, box, or sturdy chair. To make this move more challenging, hold a 5- to 15-pound dumbbell in each hand.
  • Place your right foot on the bench, box, or chair. Straighten the right leg to lift the left foot off the floor and place in gently next to the right foot. Or for a more intense variation, lift your knee up (as shown in the photo).
  • With control, lower your left foot back to the floor, landing softly, as if you're stepping onto a pin cushion. This will ensure that you're using your right quad and glutes.
  • Complete 10 step-ups on the right side, and 10 on the left for a total of 20 reps.
Air Squats
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Air Squats

  • Begin with your feet slightly wider than hip-width distance apart.
  • Keeping weight in your heels, sit back into a deep squat as you raise your arms in front or overhead.
  • Return to standing while lowering your arms to your sides. This completes one rep.
  • Do 30 reps.