Home Workout #44: Better Butt HiiT

Home Workout #44: Better Butt HiiT

Recruit Your Glutes:

Today’s 20-minute metabolism boosting HIIT workout strengthens your GLUTES! I selected exercises to help you learn how to RECRUIT YOUR GLUTES.

Many people cannot activate their gluteal muscles. Rather, they compensate with their quads and hamstrings. To make matters worse, we spend the majority of our time sitting, which further exacerbates "lazy glute-itis".

Glute recruitment is a staple in my training series. The top athletes in the world can recruit their glutes, which makes them better runners, cyclists, etc.

Remember: Minimum Effective Dose actually works! My Fat Loss Fast System is based on this concept and it's responsible for my consistently lean body, as well as my increased happiness, satiety, immunity, productivity and more!

Are YOU ready? Let's GO!


home workout 44

Equipment Required:

workout 44

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs). Increase the intensity by lifting the heaviest weights you safely can. Remember, you want to lift progressively heavier weights to build muscle. The more muscle you have, the more calories you will burn.

This circuit consists of 6 exercises. Set your timers for 40 seconds of work and 10 seconds of rest. If you are new to training, try doing it once (5 minutes) or twice (10 minutes). If you are more advanced, do it 4 times for a total of 20 minutes.

  1. (R) Bulgarian Split Squat (Using bench or stool, I used 15-lb dumbbells)
  2. (L) Bulgarian Split Squat (as in #1)
  3. Jump Rope (X-Foot Cross)
  4. (R) Glute Bridge (bench or stool)
  5. (L) Glute Bridge (bench or stool)
  6. (R)<-->(L) Hip Abduction Rubber Band Walk (X-Band Walks)

Do the workout with me! Just click on the video and GO!


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Beautiful as always

  2. Thank you for sharing these workouts!!!

  3. I enjoyed watching your blow me butt workout….your seem knowledgeable, sexy and cool.
    Keep IT UP….

  4. Hi Sara. I could not see the glute bridge and I am hearing impaired, did you keep your foot on the bench and squeeze at the top?
    I have just started following you and I’m relatively lean, but still went down 1.4 lbs in 4 days using IF!

  5. Great workout. I found out which butt cheek is stronger Cause the other side struggled more.

  6. never thought i would yell “owww my ass!!!”, but(t) nice workout doc!


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