Booty Bootcamp Burst Training

Lee Anna McGuire Article

It’s that time of year to start focusing on the more difficult bodily target areas in preparation for summer. If you’ve been consistent with a healthy diet and lifestyle, including workouts, all winter and so far this spring, then keep up the good work. But if you’ve not been so consistent, that’s okay—there’s still time to strengthen your seat and get moving towards a healthy summer with this booty bootcamp burst training!

What is burst training? It’s a power workout that involves exercising at 90%–100% of your maximum effort for 30–60 seconds in order to burn your body’s stored sugar (glycogen), followed by 30–60 seconds of low impact for recovery. This causes your body to burn fat for the next 36 hours to replace your body’s vital energy (glycogen) stores.

You only need to do 4–6 sets of 30–60 second bursts 3 times a week to see marked changes and improvements. More is not always better, so make sure you have days of rest.

Here’s the bottom line: Burst training combines the best of strength training with the best of cardio. Aim for 4 sets of these four booty bootcamp burst training exercises:

Prisoner Squats
With your hands behind your head, squat down low while keeping your weight on your heels. 45 seconds. Rest 15 seconds.

Pulsing Lunge
Pulse low while keeping weight distributed evenly over the heels. 45 seconds, each leg. Rest 15 seconds.

Leg Lifts
Get on all fours and keep your one leg out behind you, hips squared. Squeeze during the contraction and pulse from that point. 45 seconds, each leg. Rest 15 seconds.

Bent Knee Lifts
This is the same position as leg lifts, except you will elongate and fold your leg. Lift your leg as if it is one unit. Squeeze and lift. 45 seconds, each leg. Rest 15 seconds.