At-Home ‘Booty Burn’ Workout

Ready for a lower-body workout that you can literally do anywhere in less than 10 minutes?

This at-home, booty and abs workout is so simple to do and is amazingly effective at getting you to sweat very fast. I use this when I travel on vacation, or for the very busy days when I only have 10 minutes to get my workout in. Yes, there are days when I literally train for 10 minutes per day and I still get my sweat on, and stay on the path to my fitness gains.

There are only two moves that you have to master with this lower-body workout and they are very simple to do.

OK, here we go!

How You Do It

• No equipment needed
• Start off with 30 seconds of the lower-body move (lateral curtsy lunge)
• No rest
• Follow that up with 1 minute of the core move (one-arm plank)
• No rest
• Jump up and hit the other leg with the lower-body move (lateral curtsy lunge)
• Finish with one more minute of the core move (one-arm plank)
Simply put, go 30 seconds fast with the lower body, then 1 minute slow with the core.

Simply put, go 30 seconds fast with the lower body, then 1 minute slow with the core.

The Moves

Lateral Curtsy Lunge

Keep one leg planted the entire time. Perform a lateral lunge and instead of bringing your leg back to where you started, take your leg behind you and perform a curtsy lunge. Repeat this for the entire time, making sure that you keep your chest upright and your “plant” leg has its knee straight. This is a double move for your leg, so your glutes will be on fire.

One-Arm Plank

This is a small tweak to the highly coveted front plank. When you do the plank with using just one arm, you force the unassisted side to work overtime to keep your hip stable. An easy way to make this easier is to spread your feet wide apart so that it’s easier to engage your glutes. I love the one-arm plank!

So, there you go! Keep this workout in your back pocket and never have to skip your workouts because of “being too busy.” You got this.

Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit

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