Cardio for Glutes

On my fitness journey (which hasn't even lasted a year), I discovered one of the hardest things to achieve: weight loss and muscle building simultaneously.  Personally, I would like slim and toned thighs paired up with a bubbly derriere.  It may feel near impossible because one requires a calorie deficit diet and the other the exact opposite.  The magical thing about weight loss is that you can target muscle growth but not fat loss.  If you don't have a gym membership or weights, and prefer to work out at home in your free time, here are four exercises which will work out the muscles in your glutes whilst increasing your heart rate.  Just a warning, these exercises are torture but incredible for multiple muscle groups: hamstrings, quads, and glutes primarily. 

1. Burpees.

I know, I know. They're the bane of my exercise routine too.  This is aimed at increasing endurance causing you to break loads of sweat whilst elevating your heart rate.  Your legs should feel as though an electric shock is running through them with each step and your heart is about to explode out of your chest.

2. Squat Jumps/Bulgarian Split Squat Jumps 

Adding a jumping motion to your squatting routine is great for instilling some cardio.  You will really feel a burn in your bottom as well as upper thighs.  Like the old saying goes, 'drop it like its squat'!  For squat jumps simply drop into the normal squat/sitting position and drive into the air; repeating this motion multiple times.  For a Bulgarian split squat jump, drop down as low as you can and jump upwards, similar to a normal squat jump but one leg stays elevated.

3. Split Jumps into a Lunge

I find that this one not only works out the muscle groups as I've mentioned previously, but it really tests your balance.  It's okay to have to grab onto something whilst doing this movement.  Make sure that you really drop into a lunge with your knee just centimetres from the ground after each jump to really get your glutes involved and work those muscles.

4. Mountain Climbers  

These are great for not only your quads, hamstrings, and glutes, but also your arms, chest and hip abductors (which is great for that side-bum game).


Here is a routine that I follow, especially on my lazy days where I don't want to do something too structured or time consuming.

Jumping Jacks 60 seconds of jumping jacks 15 second rest x4

This is a great warm up to reduce chances of muscle tear or pain.  I switch between doing a bit of dancing for 10 minutes or jumping jacks for 5 minutes.

Activate glutes

To ensure that you are engaging your glutes throughout the duration of your exercise regime, it is important to activate them at the start of your work out.

  • Donkey Kicks x25 each leg
  • Fire hydrants x25 each leg
  • Hip Raises/Bridges x30 
  • Single leg Hip Raises/Bridges x20 each leg 
  • Clam Shells x25 each side 
Repeat 2 times. 

Mountain Climbers 45 seconds 10 second rest x3

Squat Jumps x30 

Bulgarian Split Squat Jumps x25 each leg 

Lunge Split Jumps x30 

Burpees 45 seconds 10 second rest x3 

Repeat whole circuit 2-3 times 

Try and do this routine about 3 times a week alongside more intense glute workouts on days where you don't want to do cardio for faster results on your derriere.  Make sure to take rest days so your muscles can repair, tighter, stronger, and more toned than before!


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