If you want your booty to BURN you’ve gotta try this dumbbell butt workout that you can do from home — or anywhere! I just did this the other day and my butt was ON FIRE.
Each exercise in this circuit is one of my favorite all-time butt exercises. These are exercises that I feel build and shape my butt the best and I think they’ll work for you too! And if you’re short on time, no worries because this workout takes about 20 minutes.
You. Are. Welcome. :)
- One set of dumbbells of a challenging weight. This is at a minimum. I would suggest that you have a pair of heavy dumbbells and a pair of medium or light dumbbells on hand in case the heavy gets too heavy. You want to challenge yourself but you also want to be sure you keep moving for the entire time for each exercise. You’re about to burn that booty out!
21-minute Dumbbell Butt Workout
- Curtsy Lunges: 1 minute each side.
In case you’re new here, curtsy lunges are my absolute favorite. They work the booty good — even the sides. I like to do them slowly with heavy dumbbells. Be careful of butt cramps if it’s been a while since you’ve done these, or haven’t done them before.
- Alternating Jumping Lunges: 30 seconds.
I really hate anything plyo but jumping always gets the heart rate up and it burns fat and calories. Burning some butt fat and building up the muscles there is going to be a pretty sight.
- Squats: 1 minute.
Squats may seem simple but to get the most work in your booty, squat low (parallel) and be sure to squeeze your butt as hard as you can each time you stand up. You can use two dumbbells or one heavy dumbbell with your hands on either side.
- Squat Jumps: 30 seconds.
More plyo. I promise it’s worth it.
- One-legged Deadlifts: 1 minute each side.
Deadlifts are another favorite of mine. I love using a barbell but when using dumbbells, I like to do one leg at a time because I really feel the burn in my butt.
- Fire Hydrant Kicks: 1 minute each side.
I learned this move from my daughter’s gymnastics conditioning class last summer. You basically get down on all fours (hands and needs), then lift your leg up like you’re a dog peeing on a fire hydrant and at the top of the movement kick your leg out and then go back to the starting position and repeat. These. Will. Burn.
*For an extra challenge, perform the fire hydrant kicks to failure on your very last set. May want to be careful of butt cramps here too.
How to Do This Booty Workout
The beauty of workouts is that you can make them your own but here’s how I did this one:
Perform 3 to 4 rounds with slow and controlled movement during lifting exercises; rest 15-30 seconds after each round (pretty much just enough to catch your breath cuz we’re gonna burn some fat too). The time’s gonna pass anyway, right? Might as well make the most of it.
Total active workout time is exactly 21 minutes for 3 rounds. If you add in the rest between each round it’ll add roughly another 1 to 2 minutes to your total time depending on how long you rest and how many rounds you do.
Make that booty work!
If you’re really trying to build your butt be sure to take progress pics along the way so you can “assess” the situation. See what I did there?
I hope you love this workout as much as I do!
Happy butt burning,