Try a Trainer's 5-Move Bodyweight HIIT Workout If You've Never Done HIIT Before

The alternating side lunge targets the glutes, "specifically the glute medius," Melissa said, as well as the quads, hamstrings, and inner and outer thighs.

• Start with your feet together.
• Keeping your chest lifted, step your right foot wide to the side, coming into a lunge. Your right knee shouldn't go beyond your right toes.
• Push into your right foot to return to standing, then lunge sideways to the left and return to standing.
• Keep alternating for 30 seconds.