Uploaded July 2021 | Updated September 2026, 6 hours ago
Complete 3 rounds (50:10)
1) Prisoner squat jumping jacks
2) frog plank jump with pushup
3) curtsy lunge (right leg)
4) tire run
5) curtsy lunge (left leg)
6) tricep pushup with knee-in slider
7) 4 low side squats, 4 surfers
8) leg raises in&out
Finisher: 20 reps squat jump pushups
Complete 3 rounds (50:10)
1) Prisoner squat jumping jacks
2) frog plank jump with pushup
3) curtsy lunge (right leg)
4) tire run
5) curtsy lunge (left leg)
6) tricep pushup with knee-in slider
7) 4 low side squats, 4 surfers
8) leg raises in&out
Finisher: 20 reps squat jump pushups
![[SILENT] Express Booty Pop + Fat Burn HIIT Workout](https://i.ytimg.com/vi/NPtokJrE60o/mqdefault.jpg "[SILENT] Express Booty Pop + Fat Burn HIIT Workout
Just in case youre jonesing for more of my workouts ;)
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This workout will burn approx 300-400 calories.
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Warm-up (50:10)
1) jumping jacks
2) side squat, lateral lunge (alternate legs)
3) bird-dog
4) pendulum lunge (alternate legs)
5) glute bridge
*This workout has 2 parts and you will do 2 rounds of both parts
Part1: HIIT (50:10)
1) KB swings
2) Step up, lunge back, press (right leg)
3) SL glute bridge (right leg)
4) Step up, lunge back, press (left leg)
5) SL glute bridge (left leg)
6) elevated plank w/ flute raise
Part 2:
1) Deficit sumo squats (16 reps)
2) Pendulum lunge with glute squeeze (8 reps per leg)")
