Flat Belly Firm Butt In 16 Minutes

With Flat Belly Firm Butt in 16 Minutes, time can no longer be an excuse not to work out.

Get Started for free with the warm up week

Drop your e-mail to get the first workout for free!

Time Can No Longer Be An Excuse Not To Work Out.

Is time preventing you from exercising as much as you’d like? Try this 16-minute HIIT firm butt workout instead. It’s excuse-proof.

Time Can No Longer Be An Excuse Not To Work Out.

Hello, and welcome to Flat Belly Firm Butt in 16 Minutes! I got an amazing 16-minute HIIT firm butt workout for you today.

If time is the reason you don’t exercise as much as you’d like then you’re at the right place. I’m Maria Brilaki, a Stanford Engineering grad turned fitness author, and I created this program (and wrote the book) to help busy people like you (and me) get an awesome workout, without having to put in hours!

So if you:

  • love yoga but cannot always make it to class
  • like exercise but 1 hour at the gym seems daunting
  • want to rapidly increase your fitness level and get a tighter body but with all the balls you’re juggling it’s often hard to be as “committed” as you’d like

Then, Flat Belly Firm Butt in 16 Minutes is for you!

You won’t need to drive to the gym or the yoga studio. You won’t need to spend an hour working out. If you have 16 minutes (and if you’re honest you know you do have 16 minutes) then there’s no excuse why you cannot exercise.

(The only valid excuse is that you cannot physically exercise. Maybe you’re sick or have a disease. I get that. But if you’re physically capable, now that time is not an issue, then what’s getting in your way?)

I’m not saying this to guilt-trip you into exercising. That wouldn’t actually be helpful. I am saying this because I want you to live your healthier, happiest life. And who doesn’t agree that exercise helps us do exactly that?

Also, I don’t want to oversimplify things. I understand that you may have had negative experiences with exercise, or you may have a lot of “trashy thoughts” in your head when you do it. Examples:

  • “I hate how my body looks when I exercise.”
  • “I feel everyone is judging how well I’m doing the exercise or how good my fitness level is.”
  • “I’ve never stuck to exercise for more than 3 weeks/months, so I no longer trust myself.”

If that’s an issue for you (and hence you’re currently not exercising), know that you’re not alone. I’d strongly recommend you skip FB16 in that case, and instead you sign up for the free class of Exercise Bliss, my habit-making, mind reprogramming exercise program.

Now let’s review what we’ll be doing today.

Get an hour’s results in 16 minutes

I created FB16 to help you (and me) get the max results in the least amount of time. Today we’ll be focusing on our butt and legs. Let’s tighten up this area. To do this:

  • We’ll be doing HIIT, i.e., High Intensity Interval Training. Don’t let the term scare you. This only means you’ll be pushing to your max, doing as many reps as you can for a short amount of time, and then you’ll be switching to the next exercise, again pushing to your max. That’s why HIIT is so effective bringing results in such little time: You push!
  • I hand-selected 6 exercises from the Flat Belly Firm Butt in 16 Minutes book to put together this workout that’s ideal for beginners and intermediate exercisers.

HIIT Protocol: 20-10

In a 20-10 protocol, you’ll be doing 20 seconds of intense exercise followed by 10 seconds of rest. Then you’ll be moving on to the next exercise for another 20 seconds, followed by another 10 seconds of rest. This will continue until you complete a round of four minutes.

Then you’ll repeat the round another 3 times, to complete the 16-minute HIIT firm butt workout.

Designed for action

I’d hate for you to check this out today and then never do it. That’s why I want to make exercise as easy as it gets. I’ve inserted an interval timer right below the workout so that after you review the exercises, you select “generic 20-10” under “Protocol”, press “play”, and you’re good to go!

Now let’s review the exercises.

HIIT Firm Butt workout Exercise List

Squat Touch & Reach

Bring your feet a bit more than hip width apart with your feet facing about 30 degrees out to the sides. Always maintain a straight back by pushing your chest out and by tucking your pelvis in.

Look forward, extend your arms above your head, take a deep breath, then squat down. Lower your seat down as low as you can, as if you were trying to sit on a chair behind you, while at the same time lowering your hands. If you can, touch the floor with your fingertips. Come back up to starting position and repeat.

Scissors II

Lie on the floor with your back straight, your legs extended, and your elbows directly below your shoulders. Your palms should be flat on the floor.

Lift both legs three inches off the floor. Now open your legs without touching the floor. Then bring them back together.

TIP: Make sure you don’t arch your lower back. Also, the higher your legs, the easier this exercise is for your abs

Figure Skater

Stand with both feet together. Now turn one foot on the diagonal, bend that knee 45 degrees, and lift it up as high as you can.

Now push your leg three inches higher. Rather than coming back to the starting position right away, hold your leg up as you pulse a few inches up and down for the entire exercise. Repeat for your other leg.

Alternating Lunges

Stand straight with your feet together. Bringing your left heel off the floor, step forward with your right foot so that your quadriceps become parallel to the floor. Now bring yourself back to starting position with your feet together, and repeat for other leg.

As you step forward, make sure your knee does not stick out in front of your toes. The lower you bring your seat, the harder this exercise gets. It’s up to you to adjust it to your fitness level.

Ski Jumps

Bring your feet together, and slightly bend your knees as if you’re skier. Lean forward and move your arms to the back.

Now jump to the side while straightening your body and bringing your arms to the front. Land softly, bringing your arms to the back, and jump back to starting position.

High Lunge Pose

Stand straight with your feet together. Now take a big step to the front. Both of your feet should point straight ahead.

While keeping your back leg straight, bend your front knee to go down into a deep lunge. Then straighten your arms, interlace your fingers, and bring your arms up next to your ears.

Hold this position. Keep your chest lifted and make sure your hips are square at all times.

Ready? This is the HIIT firm butt workout. You’ll find the interval timer right below. 

Want to print it? Right-click on the image and select “save as.”

hiit firm butt workout
Like this? Pin it, yo!

Nice, you’ve reviewed the HIIT firm butt workout! Now put in your workout clothes and let’s get going. See the interval timer below? Select “generic 20-10” under “protocol.” It’s preprogrammed to run the 20-10 protocol for 16 minutes.

And remember: You only have 16 minutes to exercise so now is NOT the time to take it easy. This is a HIIT firm butt workout. Put in your all, 20 seconds at a time!

PROTOCOL

ROUNDS

EXERCISE (sec)

REST (sec)

Maria
Author, Creator of FB16
Maria is the founder of Fitness Reloaded, where she helps over 100,000 monthly readers make better, healthier choices.
She's a Stanford Engineering grad and the best-selling author of "Surprisingly...Unstuck: The Power of Small Healthy Habits In A World Addicted To Instant Results" and "Flat Belly Firm Butt in 16 Minutes".

Individual workouts are great but...

They can't deliver the results that a structured, 3-month, video workout program can!

Get Started For Free