Don't worry—it'll torch the rest of your body too.

By Lauren Mazzo
Updated: April 26, 2017

You probably already know about Tabata-the magical 4-minute workout that will exhaust you way more than you'd think. These Tabata butt exercises are courtesy of trainer Kaisa Keranen (@kaisafit on Instagram and the creator of our 30-Day Tabata Challenge). They'll get your whole body fired up, but with a special spotlight on your glutes.

How it works: A mat is optional (you can do this workout anywhere, with no equipment). You'll do each move for 20 seconds, then rest for 10 seconds, in true Tabata fashion. For those 20 seconds of work, you should be going all out. Complete the circuit two to four times, and you're done-and probably pretty sweaty too. (Want more from Kaisa? Try this Tabata workout with super-unique moves straight from her playbook.)

180-Degree Burpee

A. Start standing with feet hip-width apart. Place hands on floor and jump feet back into a high plank position.

B. Immediately hop feet back up to hands and explode into a jump, raising hands overhead and turning 180 degrees.

C. Land in starting position, facing the other way. Place hands down on floor to begin the next rep. Repeat, turning 180 degrees each time.

Do AMRAP for 20 seconds; rest for 10 seconds.

Crouch-Back to Push-Up

A. Start in high plank position. Bend knees and shift hips back over heels so arms are extended and hands stay in the same spot on the floor.

B. Shift forward into high plank, and lower chest to ground to perform one push-up.

Do AMRAP for 20 seconds; rest for 10 seconds.

Curtsy Lunge to Punch

A. Start standing with feet hip-width apart. Step left foot behind right leg to perform a curtsy lunge. Hold hands at chest level, rotating slightly over right leg during lunge.

B. Push off left foot to stand on right leg. Lift left knee up so that thigh is parallel to the ground, and rotate torso to punch right arm across left leg.

C. Return right hand to center and immediately step back into right leg curtsy lunge to begin the next rep.

Do AMRAP for 20 seconds; rest for 10 seconds. Perform every other set on the opposite side.

Side Plank with Leg Kick Back

A. Start in a side plank on left elbow, palm on the floor and fingers pointing the same direction as chest.

B. Lift right leg a few inches above left leg and extend right arm overhead with biceps next to ear. Pull right arm and leg back a few inches, arching back slightly but keeping core engaged.

C. Pull right arm and leg forward to a pike position, tapping fingers to toes.

Do AMRAP for 20 seconds; rest for 10 seconds. Perform every other set on the opposite side.


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