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30-Minute Hourglass Booty Workout

Half an hour to help you get in shape.

If you have half an hour to spare, try this hourglass booty workout performed by Chloe Ting.

Chloe Ting is a fitness creator content with a massive following. Her YouTube channel, with over 24 million subscribers, is filled with workouts made accessible to most people. She is not a certified trainer, however, and you should perform her workouts only if you feel comfortable, and look for a professional opinion especially if you have an injury or are coming off of one.

In one of her latest videos, Ting showcases a 30-minute hourglass booty workout. Check it out.

Barbell Glute Exercises

Hourglass Booty Workout

As Ting explains herself, this hourglass booty workout will not magically make you grow your butt at lightspeed. You still need to be in a caloric or surplus maintenance (depending on your goals), watch your diet, perform exercises in good form and be consistent.

This hourglass booty workout helps by providing some exercises that target your body to make your glutes stronger and fitter.

For this hourglass booty workout, you will need one or two sets of dumbbells and two resistance bands.

“We are going to be counting reps and repeating exercises as you increase your weights and reps over time.”

The hourglass booty workout is comprised of 6 exercises in which you will perform 3 sets of each. Depending on which week you are, you will be doing more reps of each exercise:

The exercises are:

  1. Bulgarian Split Squats (left leg)
  2. Bulgarian Split Squats (right leg)
  3. Hip thrust
  4. Banded Walk Squat
  5. Squat with Side Kick
  6. Angled Kickback (left leg)
  7. Angled Kickback (right leg)
  8. Lateral lunges

You can take 30 seconds minimum to rest between sets up to 120 seconds.

For the Bulgarian squats, you should perform:

  • Week 1 – 10 reps
  • Week 2 – 12 reps
  • Week 3 – 12 reps
  • Week 4 – 15 reps

For the hip thrust, you can rest a dumbbell on your hips and use a resistance band around your knees. This is how many reps you should do of the hip thrust in the hourglass booty workout.

  • Week 1 – 12 reps
  • Week 2 – 15 reps
  • Week 3 – 15 reps
  • Week 4 – 18 reps

Banded walk squat will need a resistance band just above your knees and a dumbbell for you to hold to add extra weight resistance.

  • Week 1 – 12 reps
  • Week 2 – 15 reps
  • Week 3 – 15 reps
  • Week 4 – 20 reps

The squat with side quick utilises the same setup as the previous exercise with the resistance band and the dumbbell on your hands.

  • Week 1 – 12 reps
  • Week 2 – 14 reps
  • Week 3 – 14 reps
  • Week 4 – 16 reps
Hourglass Booty WorkoutSource: Pavel Danilyuk / Pexels

The next two exercises will need only the resistance band knee high-angled kickback. Perform 3 sets of one leg then switch to the next leg.

  • Week 1 – 15 reps
  • Week 2 – 18 reps
  • Week 3 – 18 reps
  • Week 4 – 20 reps

The last exercise of Ting’s hourglass booty workout is the lateral lunge. Hold a dumbbell on your hands to add extra weight and burn more calories and build those glutes.

  • Week 1 – 12 reps
  • Week 2 – 15 reps
  • Week 3 – 15 reps
  • Week 4 – 20 reps

And that is Chloe Ting’s 30-minute hourglass booty workout. To follow along with her, click on the video below.

VIDEO – 30-Minute Hourglass Booty Workout

If you are serious about improving your glutes and growing that booty, check out this careful selection of links that should help you out on your fitness journey.

How to Get Rounder Glutes: 5 Mistakes Keeping Your Butt Flat

Booty Time – The Ultimate Guide for Bigger and Stronger Glutes (Exercises and Workouts)

8 Best Barbell Exercises for Glutes (Grow Your Butt)

How Often Should I Train the Glutes?

The Best Glutes Workout to Grow your Flat Butt

Best Upper Butt Exercises – Follow Along Workout for Perfect Glutes

Best Glutes Exercises For a Better Butt According to a Fitness Trainer

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