Hey, beautiful!
Between your business meetings, errands, and wellness goals, finding time to hit the gym can feel impossible. But that doesn’t mean your booty goals have to take a backseat.
Introducing the Busy Girl Booty Routine — a 10-minute, no-equipment glute workout you can do anywhere. Whether you’re in your living room, on your lunch break, or winding down before bed, this quick burn delivers results.
Strong glutes don’t just make your jeans fit better. They:
Support better posture and spinal alignment
Reduce back and hip pain
Enhance athletic performance
Help sculpt a toned, lifted look
And the best part? You don’t need hours in the gym to see results.
Equipment: None (optional: resistance band for more burn)
Duration: 10 minutes
Location: Anywhere you have space to move
Do each move for 30 seconds:
Jumping jacks
Bodyweight squats
Perform 2 rounds of the following. Each move: 40 seconds on, 20 seconds rest.
Glute Bridges
Lie on your back, feet flat, knees bent. Squeeze your glutes as you lift your hips up and lower slowly.
Donkey Kicks (Right)
On all fours, kick your right leg up toward the ceiling, keeping your core tight.
Donkey Kicks (Left)
Switch sides and repeat.
Pulse Squats
Lower into a squat and pulse at the bottom for 3 counts before rising.
Fire Hydrants (Right)
On all fours, lift your right knee out to the side and down again.
Fire Hydrants (Left)
Repeat on the left.
Glute Kickbacks
Stand up, hinge slightly forward, and extend one leg straight back, squeezing the glute.
Wall Sit Hold (1 Minute)
Lean against a wall, lower into a squat position, and hold. Feel the burn!
Stretch it out with:
Standing hamstring stretch
Seated figure-four stretch
Cat-cow pose for spine and hips
Focus on form over speed to maximize muscle activation.
Add a resistance band for extra intensity.
Do this routine 3–5x per week to sculpt and strengthen your glutes over time.
Pair with protein-rich meals to support muscle growth (check out our High-Protein Recipes)!
We get it — time is your most valuable resource. This routine was built for:
Entrepreneurs & professionals
Moms on the move
College students
Anyone who wants quick wins without compromising wellness
No gym. No excuses. Just results.
For more quick routines, meal plans, and self-care tips made for women like YOU, subscribe to our newsletter and follow us on Instagram @ccthefitnessblog.
Tag us using #BusyGirlBooty and show us your sweat glow 💦🍑
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