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The 7-Minute HIIT Butt Workout to Blast Your Lower Body

It's been a few years now since the "Age of the Booty" began—but it shows no sign of losing steam. While some of the best booty exercises require lifting some hefty weights (just take a cue from Chelsea Handler), you can still get a good burn with just your body.

This seven-minute, high-intensity interval training (HIIT) workout from trainers Jenny Pacey and Wayne Gordon (aka Pace & Go, two former Olympic athletes and stars on the U.K. television show Gladiators) is the perfect proof. It uses a unique combination of dynamic movements and isometric exercises for maximum booty burn in the minimum amount of time. You'll do plié squats, reverse lunges, leg lifts, bridges and more to strengthen those glutes, hamstrings, and quads. (ICYMI, working out your butt isn't just for looks; there are some really good reasons it's important to have a strong butt.)

How it works: Warm up with some dynamic bodyweight moves like jumping jacks, butt kicks, high knees, and inchworms. You'll do each exercise for 20 seconds, then switch to the next exercise with no rest. (It's only seven minutes, after all.) Do this routine two to three times a week on its own, or as a booty burner at the end of another workout session.

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