Here’s a 15-minute booty blaster workout

Over the years one of the top requests I’ve received from blog readers has been for 15-minute workouts.

At first I bristled at this idea because how much work can you safely get in during 15 minutes? But then when I sat down to create these workouts, I realized: quite a bit!

I like the 15-minute workout series I’ve created (more coming soon) because not only are these workouts effective on their own, but if you have more time, you can mix and match to create a longer, more varied workout that hits every body part.

This is a 15-minute workout focusing on the muscles of your glutes and posterior chain — the body’s strong powerhouse muscles. I find that this workout helps “wake up” those muscles, which due to our sedentary lifestyles often do their best to stay inactive.

Depending on your fitness level and whether or not you choose to use weights, it could take longer than 15 minutes. (I created the accompanying how-to videos in a chilly gym during a blustery snowstorm — if you’re watching them during the summer and wondering why I’m so bundled up, that’s why! 🙂 )

How to understand the workouts:

Supersets are exercises done back-to-back with no break, with a brief rest being taken at the end of the last exercise in the sequence before repeating for the allotted number of sets. Once you’re completed the sets, move on to the next superset.

Repetitions: that’s how many times you do an exercise.
Sets: That’s how many times you do the series of repetitions, after rest breaks.
(So, 3 sets of 10 would mean doing the exercise 10 times, then taking a break, and repeating it again for a total of 3 times through. In workout programs that’s recorded as 3×10)

Warm up with some light cardio and body weight squats or lunges. As always: if something hurts, don’t do it, and always check with your doctor first before starting a workout program, especially if you have health issues or aren’t sure if something works for you.

I’ve created this handy PDF file for you to download so you can bring the workout with you. Click here to download.