booty workout

Booty Cardio Workout

Tested, tried and true, 24 minutes is all you need to feel the booty burn!

TBH- I’ve had to stand up and stretch a few times while writing this post my booty is so sore!

With slow large range movements and a touch of cardio in between, this workout helps build and lift the booty while increasing fat burn.

“When you work out in your fatburning heart rate zone, your body taps into fat stores for energy instead of using basic sugars and carbohydrates. This leads to fat loss.”

If you don’t have resistance bands, no worries! You can complete this workout with no equipment at all. All you need is 24 minutes!

Why you’ll love this workout

  • Only 7 moves. Each one targeting all areas of your booot-ay!
  • 24 minutes- if you have time to watch an episode of your favorite show, you have time to get this work out done.
  • Take it anywhere! It’s a great workout for vacationing! If being in a bikini momentarily isn’t motivation, I don’t know what is!


Muscle-mind connection! This mean being fully present and focusing on the muscle that is engaged throughout the entire range of motion.

I know it’s tough, but try save the thoughts of how fantastic your booty is going to look in your favorite workout pants until after.

🍑Booty cardio workout you can do ANYWHERE! 🌎

-how to do it-
1️⃣ Set your interval timer to 50 seconds high, 10 seconds low.
2️⃣ Perform each exercise listed in the circuit for 50 seconds taking a 10 second break in between moves
3️⃣ Once completed the circuit, take a 1 min break before repeating the round 3x total.

•around the world lunges
•other leg
•single leg split squat
•other leg
•curtsy lunge to abductor
•other leg

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With a full 360 holistic approach to nutrition, fitness and lifestyle, nutritionist, health coach, and trainer, Chara Marie has helped women all over achieve their health, wellness, and weight loss goals.

Through easy to follow programs, one on one coaching and a good sense of humour,  she helps you discover, connect, and unleash your inner bad-ass, body confident babe.

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