Uploaded July 2021 | Updated September 2026, 2 hours ago
Part 1: Complete 4 rounds (50:10)
1) Toe touch jacks
2) breakdance pushups
3) glute bridge (right leg)
4) 10 hi knees, 2 tuck jumps
5) glute bridge (left leg)
6) plank step over burpee
Part 2: Complete 2 rounds (50:10)
1) side plank kick outs (right side)
2) squat jump pushups
3) side plank kick outs (left side)
4) tuck abs with overhead press
Part 1: Complete 4 rounds (50:10)
1) Toe touch jacks
2) breakdance pushups
3) glute bridge (right leg)
4) 10 hi knees, 2 tuck jumps
5) glute bridge (left leg)
6) plank step over burpee
Part 2: Complete 2 rounds (50:10)
1) side plank kick outs (right side)
2) squat jump pushups
3) side plank kick outs (left side)
4) tuck abs with overhead press
![[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)")
