30 Minutes To A Flab-Free Butt

One of the goals when you hit the gym (besides a taut, firm booty) is not to make things too complicated, with the “KISS” principle — you know, “keep it simple, silly” — being quite appropriate. The thing is, “more isn’t always better” can be a hard sell.

But what if we told you that a method called “complex training” can actually take you to new levels of strength, power and fat loss – especially in your gluteal area – all in one workout? That instead of numerous sessions devoted to each of these training goals, you could net the same results in a fraction of the time? That’s exactly what we have planned for you: a demanding but doable, science-backed program that will whip that butt of yours into shape, fast.

Complex Training, Uncomplicated

Complex training pairs a strength exercise with a plyometric or explosive move that utilizes similar muscles. For example, in this glutes-building workout you’ll see a squat variation paired with a squat jump variation.

Athletes utilize this method of training to improve strength and power, as it elicits a phenomenon known as post-activation potentiation, or PAP for short. If this term leaves you scratching your head, we’ve got your back (or in this case, your behind): simply put, the strength exercise has a positive effect on the explosive exercise that follows it, allowing for superior gains in power production compared to when the exercises are performed independently. Increased power output is the combination of strength and speed — that is, how fast you can move a certain load — and it can help you stay safe and injury free during exercise while — bonus — improving sprint performance. (That’s great news when it comes to your calorie-burning interval sessions on the treadmill.)

Your Workout

The concepts of complex training and fat-loss training have been combined here to create a full-body workout to blast your fat while lifting and firming your glutes. This challenging workout is perfect for powering through plateaus or for adding some variety to your training regimen.

Your program consists of four supersets, each indicated by a letter, with a special stability-ball hamstring and glutes blaster at the end to round out the routine. And here’s your bonus: the breaks have been shortened to max out your intensity, along with your calorie burn. As you tackle this workout once per week — any more frequently and you may become fatigued — remember that the only competitor you truly have in life is yourself, so show ’em what you’re made of!

How to do it: Perform the number of reps indicated for the first exercise in the superset (exercises with the same letter are paired together), rest for the specified amount of time, then move on to the second exercise. Rest, then repeat twice more before going on to your next pair of exercises. Keep in mind that there are three exercises in your last set, which you will only repeat once.

Goblet Squat

Target Muscles: quadriceps, hamstrings, glutes

Set Up: Hold a moderately heavy dumbbell vertically in front of your chest. Your elbows should be pointing downward and your feet shoulder-width apart.

Action: Squat down, allowing your knees to flare out slightly; they should not be directly over your ankles, but slightly in front of them. Descend until your elbows touch the insides of your knees. Stay strong through your core as you return to the standing position.

Tip: Imagine spreading the floor apart with your feet; this will keep the knees from moving inward. Also, lift your chest to prevent yourself from falling forward.

Dumbbell Jump Squat

Target Muscles: quadriceps, hamstrings, glutes, calves

Set Up: Hold relatively light dumbbells in each hand at your sides, and stand with your feet shoulder-width apart.

Action: Squat down, then explode upward from the bottom position as fast as possible. Land lightly as you descend into the next repetition.

1.5-Rep Dumbbell Push-Up

Target Muscles: pectoralis major, triceps brachii, deltoids, abdominals

Set Up: Place two dumbbells on the floor roughly shoulder-width apart. Get into a push-up position, with your hands gripping the dumbbells under your shoulders, palms facing inward.

Action: Bend your elbows to perform a push-up. Extend your arms halfway, then lower once again before extending back to the start.

Plyometric Bench Push-Up

Target Muscles: pectoralis major, triceps brachii, deltoids, abdominals

Set Up: Facing an exercise bench, place your hands on the edge (make sure it’s secure!) and your feet on the floor, while maintaining a straight back.

Action: Bend your arms to lower your chest towards the bench. Once you reach the bottom, push yourself up as hard and as fast as possible – your hands will leave the bench as you get “air time.” Land lightly with unlocked joints and descend into the next repetition.

Tip: Stay long and tight through your torso — it’s common to push the butt up into the air first rather than exploding off the bench as a unit.

Forward And Reverse Lunge

Target Muscles: quadriceps, hamstrings, glutes, calves

Set Up: Hold moderately heavy dumbbells in each hand like a pair of briefcases.

Action: Take a step forward with your right leg and lunge, forming a 90-degree angle with your front knee. Step back to the start and perform a reverse lunge with the same leg. Complete all repetitions before doing the same on your left side.

Alternating Jumping Lunge

Target Muscles: glutes, quadriceps, hamstrings, calves

Set Up: Start in a lunge position with your hands on your hips.

Action: Jump into the air as fast and as high as possible; use your arms to help propel you if needed. Switch the positions of your feet midair and land lightly as you descend into the next repetition.

Single-Legged Romanian Deadlift To Bent-Over Row

Target Muscles: hamstrings, glutes, latissimus dorsi, rhomboids, trapezius

Set Up: Stand with your feet hip-width apart and hold two moderately heavy dumbbells at your sides. Stand on one leg, keeping the knee bent slightly for balance.

Action: Keep your back straight as you hinge forward from your hips to bring your body into a T, with your lifted leg in line with your torso. Stabilize and perform a row by pulling the dumbbells up to the sides of your chest. Squeeze your upper back muscles, lower the weights, and bring your leg back down as you return to the start. Complete your reps, then repeat on your opposite leg.

Overhead Medicine-Ball Slam

Target Muscles: latissimus dorsi, abdominals

Set Up: Stand with your feet wider than shoulder-width apart and hold a semi-bouncy medicine ball with both hands.

Action: Bring the medicine ball above your head and slam it onto the floor just in front of you as hard and as fast as possible; you’ll have to hinge forward slightly from your hips during the slam. Catch the ball as it bounces up, and immediately repeat.

Tip: This might be obvious, but if your ball is bouncy, be careful that it does not spring up too fast and knock you out!

Stability-Ball Hamstring and Glutes Blaster

Target Muscles: glutes, hamstrings

Set Up: Lie on your back with your heels resting on top of a stability ball.

Action: Lift your hips and squeeze your glutes to form a straight-body bridge. Lower back to the ground and repeat for 12 reps. Keep your hips up after your last rep and bend your knees to draw the ball towards you. Drive your hips upward and squeeze your glutes hard. Extend your legs to return to the straight-legged bridge; perform 12 curls in total. When you pull the ball towards you during your last rep, hold this position and lower your hips towards the floor while keeping your knees bent. Drive your hips back up for 12 reps to complete your set.