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but workoutsIf you enjoy doing squats for hours and hours, no need to read this. If not, Brett Hoebel’s got you.

The smart, motivating, former Biggest Loser trainer and popular Flywheel instructor knows a little something about nice butts (he trained in capoeira in Rio, guys) and about short, efficient workouts—which is why he created this HIIT workout to tone your glutes, fast.

It’s based on the principles in Hoebel’s recently released book, The 20-Minute Body, which is a holistic guide to revamping your health on a tight schedule. In it, he explains recent research detailing the effectiveness of short, high-intensity workouts (hello, Tabata), and how a 20-minute principle can revolutionize your healthy life outside the gym, too.

“Twenty minutes is the sweet spot from both a science and lifestyle perspective. Way more people I worked with over the years have been able to fit 20-minute workouts, recipes, and mindset exercises into their very busy schedules,” he says.

Ready to give his approach a shot? Try this HIIT workout for your glutes (or as he calls it, “HIIT! That! Booty!”) that he designed for Well+Good readers. If you move through the sequence five times, it’ll be a solid 20 minutes, but we can attest to the fact that even doing one 5-minute round will get you seriously sweaty (and maybe even sore). —Lisa Elaine Held

 

The moves:

1. Capoeira Switch Lunge
50 seconds, followed by 10 seconds of rest
Modified option: regular lunge

2. Kneeling Capoeira Kicks
50 seconds, followed by 10 seconds of rest
Modified option: both hands on floor

3. Speed Skater Knee Strikes
50 seconds, followed by 10 seconds of rest
Modified option: don’t drop down as low

4. Cross Booty Blaster
50 seconds, followed by 10 seconds of rest
Modified option: Walk your feet instead of kicking

5. Rest 30 seconds if doing more than one round

For more information, check out The 20-Minute Body