20 Min Booty Workout – No Equipment

Here’s a 20-minute booty workout that you can do without any equipment:

Warm-up: Start with a 5-minute warm-up consisting of jumping jacks, high knees, and butt kicks.

Workout: Perform each exercise for 45 seconds with a 15-second rest in between. Rest for 1 minute after completing one set of all exercises.

1. Squat Pulse: Stand with your feet shoulder-width apart and squat down. Hold the squat position and pulse up and down for 45 seconds.
2. Alternating Lunge: Stand with your feet hip-width apart. Step forward with your right foot and lower your body into a lunge. Push back up and repeat with your left foot.
3. Glute Bridge: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement. Lower back down and repeat.
4. Donkey Kicks: Get on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Lift your right leg up towards the ceiling, keeping your knee bent. Lower back down and repeat with your left leg.
5. Fire Hydrants: Start on your hands and knees. Keeping your right leg bent, lift it out to the side, keeping your knee at a 90-degree angle. Lower back down and repeat with your left leg.
6. Squat Jumps: Stand with your feet shoulder-width apart and squat down. Jump up explosively, pushing through your heels. Land softly and repeat.
7. Curtsy Lunges: Stand with your feet hip-width apart. Cross your right leg behind your left and lower your body into a lunge. Push back up and repeat with your left leg.
8. Single Leg Deadlifts: Stand with your feet hip-width apart. Shift your weight onto your right leg and lift your left leg off the ground. Hinge forward at the hips, lowering your torso towards the ground. Return to standing and repeat on the other side.

Cool-down: Finish with a 5-minute cool-down consisting of stretches for your glutes, hamstrings, and quads.

Remember to stay hydrated and listen to your body. Adjust the intensity or modify the exercises as needed.