A HIIT workout is always a great idea when you are looking to tone, sculpt and strengthen your body. It is fast and effective, what more could you want? Thus, I wanted to apply a high-intensity workout for glutes. Hence, this article is bringing a circuit of 7 minutes to work out your glutes with a nice HIIT touch.

Before you start, all you need is to warm up for 5 minutes. Then, each exercise must be done in 20 seconds, jumping straight to the next one with no rest. That is why you only need 7 minutes, fastest workout ever. You can repeat this workout for at least twice or three times a day. You’ll see your booty change for the best.

Check this down below, the best 7-minute HIIT workout to sculpt and strengthen your glutes you will ever need:

1. Plié Squats

Image Credits: Skimble

Stand with your feet wider than shoulder-width and your toes out;
Bend your knees into a squat and hold your arms out to the side;
While staying in the squat, lift your heels off of the floor onto your tiptoes;
Freeze on your tip toes, then bring your heels back down;
Repeat for 20 seconds.

2. Narrow Squat & Side Kick

Image Credits: Pop Sugar

Stand with your feet touching;
Hold your hands in front of your chest or on your hips, and bend your knees;
Lower your hips deeply so your thighs are parallel to the floor;
Make sure you keep weight back on your heels;
Then rise back up, straightening the legs completely;
Then, lift the left leg behind you for a back kick;
Lower the foot back to the floor in a narrow squat position;
Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left;
Repeat for 20 seconds.

3. Reverse Lunge, Back Leg Lift

Image Credits: Greatist

Perform a regular lunge with your right leg forward;
As you straighten your right leg, hinge forward at the hips;
Lift your straightened left leg off the floor behind you until it’s about parallel to the floor;
Repeat both on the left and right leg, for 20 seconds each.

4. Kneeling Side Leg Lift

Image Credits: Get Strong Fit

Put your knees on the floor shoulder width apart;
Put one of your hands on your hip;
Extend your other arm and place your hand on the floor alongside your knee;
When you lower your hand move your upper body weight onto your fully extended arm;
Fully extend your opposite leg;
Lift the leg to keep your knee and foot off of the floor;
Allow your weight to rest on the knee still on the floor;
Then, lower your extended leg’
Allow the toe on your extended leg to touch the floor;
Raise your extended leg while keeping your torso stable;
Make sure not to bend your knee when performing the lift;
Squeeze your thigh as you are lifting your leg;
Repeat both on the left and right leg, for 20 seconds each.

5. Knee Drive Leg Extension

Image Credits: Julie Lohre

Start in a side plank position with your elbow underneath your shoulder;
Your hips should be high and feet stacked.
Lower and raise your hips;
Then hold the position and perform a single knee drive;
Make sure to keep your core engaged and your back straight throughout the entire exercise;
Repeat both on the left and right leg, for 20 seconds each.

6. 4 Pointing Kneeling Leg Raise

Image Credits: Shape

From an all fours position, bend elbows to the floor below shoulders and clasp hands together;
Bend left knee behind right, curling left heel in closer to the body, pointing toes;
Lift left leg up behind hip as knee turns out to the side into a rear attitude position;
Bend left knee back behind right;
Repeat both on the left and right leg, for 20 seconds each.

7. Single Leg Hip Bridge

Image Credits: Sassy Fit Girl

Lie faceup on the floor with your knees bent and heels on the floor;
Raise your hips until your body forms a straight line from your shoulders to your knees;
Lift your left foot off the ground until your left and right thighs form a right angle;
Keeping your left leg elevated, allow your hips to dip to the floor and then press your hips back up;
Repeat both on the left and right leg, for 20 seconds each.

8. Floor Bridge with Knee Extension

Image Credits: American Fitness Magazine – NASM

Lie on your back with knees bent and feet flat on the floor, shoulder-width apart;
Draw-in your navel and contract your glutes;
Pushing through your heels, slowly lift your pelvis off the ground until knees, hips, and shoulders are directly in line;
Slowly extend one knee;
Completely straighten your leg and hold for a few seconds;
Bend knee, return your foot to the floor;
Lower your pelvis to the starting position;
Repeat, extending the opposite knee for 20 seconds each.