With the boom of barre workouts from coast to coast, many of us have come to equate tushy-toning with tiny, concentrated movements. And, while countless women get great results from pulsing and squatting, explosive movements that get your heart rate up and attack the glute muscles at the same time can be even more effective and efficient, says People's Bootcamp founder Adam Rosante. "If you want to tone, tighten, and lift your butt, the fastest way is to combine strength training and cardio into one intense session that targets the glutes from different angles," he says. Jacking your heart rate up will help you burn fat — which will better allow your strong, toned glutes to shine.
We tapped Rosante for three butt-kicking and shaping moves. Move through his sequence as quickly as you can for a total of ten minutes without stopping (unless you have to) a few times a week, and 2013 will be the year of your best. butt. ever.