Get Your Booty Down Low and Toned With This Trainer’s 25-Minute Dance HIIT Workout


We love Canfitpro-certified personal trainer Emily Thorne (Emkfit) for her fun HIIT workouts on YouTube that are full of dance moves and feel-good music. And, as part of her “12 Days of HIITmas” series, she shared a routine that brings the heat and challenges your best asset: your butt! It would not be a proper booty workout if the songs weren’t all about your backside, so get ready to twerk, shake, squat, lunge, kick, and jump to Flo Rida’s “Low,” “Twerk” by City Girls and Cardi B, “Anaconda” by Nicki Minaj, Destiny’s Child’s “Bootylicious,” and Jennifer Lopez and Iggy Azalea’s “Booty.” Akon’s “Smack That” — of course — is your warmup song, and the twerking and squatting will make for a grade-A leg day.

If you’re into Thorne and her upbeat workouts, check out a few more of our favorites from her: a holiday hits workout, a Taylor Swift session, and a Mamma Mia! HIIT routine. All of these workouts, including the booty and dance session seen above, incorporate two different 20-second intervals of dancing per song that you alternate through with minimal rest. You’ll need an open space, some water, and a sense of humor.

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

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