How HIIT Exercise Can Help to Tone Your Butt

Warning: A non-numeric value encountered in /home/wealffco/public_html/wewt/wp-content/plugins/adsense-daemon/Adsense-Daemon.php on line 243

Warning: A non-numeric value encountered in /home/wealffco/public_html/wewt/wp-content/plugins/adsense-daemon/Adsense-Daemon.php on line 243
Follow this writer on Instagram

There are two main ways HIIT, or high-intensity interval training, can help you tone your butt so that you have the body you want.

There are also many types of exercises that can be used during a HIIT workout.

If you’re looking for a high energy, high-intensity workout that will help you shape your bottom, this is the right place for you to get the information you need.

The two ways high-intensity interval training can help you tone your butt are by helping you build and strengthen your glutes and by helping you lose body fat so that your hard-earned muscles will show.

You can have strong muscles but not be toned because fat is covering up your muscle, and when this happens, lowering your body fat is the trick.

You may have the issue of not enough muscle, and in that case, HIIT training can be used to strengthen and build your butt and leg muscles so that you’re happy with your body.

There are many exercises that can be performed during a HIIT workout.

You will have strong bursts of high-energy movement followed by short breaks or a lower intensity exercise.

If you want to use high-intensity interval training to tone your butt, you’ll have to include exercises that focus on your glutes.

Some great exercises to try are squats, and for more of a challenge, you can do jump squats which are squats followed by a jump up into the air.

You can also include jump lunges which are a lunge but when you come up you will jump and switch legs rather than smoothly returning to the starting position and then stepping forward with the opposite leg.

Mountain climbers are also an excellent exercise to use in a HIIT workout for your butt. Box jumps are great to add if you have access to a step designed for box jumps.

They can be dangerous if not performed with proper equipment.

After each session of high-intensity work, you can do something less strenuous such as walking in place.

Keep the breaks short for the most effective workout.

After your HIIT workout, you will burn more calories throughout the rest of the day than you would with other methods of exercise.

Your body temperature will remain higher for hours to come as well. This translates to you losing more body fat as long as you keep your calorie intake at the correct amount for fat loss.

You won’t have a toned butt without uncovering that beautiful muscle that you’re working so hard for.

If you are not counting calories, it may be worth tracking them for a while until you are comfortable that you’re eating the right amount of calories for your fitness goals.

Sometimes you may be eating more than you think. Also, you’ll want to pay attention to your results.

Take measurements periodically because they can be a better way to gauge progress than the scale.

Also, take pictures so that you can monitor your progress.

After a while, you will be able to see a nice, toned butt in the mirror and in your pictures.

HIIT exercise can help you have a toned butt in two different ways.

Helping you build and strengthen your glutes is the first way, and high-intensity interval training will also help you lose more fat so that you can uncover your muscle.

Give HIIT training a try and you will see that it can help you achieve your fitness goals.

The Pros and Cons of High Impact Exercise

High impact exercises can be intimidating even for someone who is in relatively good shape.

Yet, people pursuing fitness are increasingly opting for this form of exercise over steady, low impact workouts.

Since it can be hard to keep up with intense workouts for long periods without giving into fatigue, most high impact fitness routines alternate with periods of rest or low impact exercise.

This has given rise to what is popularly known as High Intensity Interval Training (or HIIT in short).

So, is this workout method right for you? To help you answer this question, let’s have a look at the pros and cons of high impact exercise.


  • Cuts Workout Time in Half

High intensity workouts push the body to fatigue a lot faster.

As a result, these workouts tend to be short, usually lasting 15-20 minutes at most.

This makes them ideal for people who have busy schedules or during days when you want to create extra time for other commitments.

  • Increased Resting Metabolism

High impact exercises increase your resting metabolism, which in turn causes the body to burn fat long after the workout.

This happens because HIIT triggers a reaction known as EPOC (Excess Post Exercise Oxygen Consumption). EPOC refers to increased intake of oxygen following strenuous activity, which is the body’s way of eliminating its oxygen deficit.

In this state, the body consumes more fuel because of an increased metabolism. As a result, fat stores break down and free fatty acids are released into the blood stream.

  • Improved VO2 Max

Bursts of intense exercise push your body to consume more oxygen (aerobic capacity).

Over time, this increases VO2 max, which is a numerical measurement of your body’s ability to consume oxygen.

A higher VO2 max means that oxygen is being delivered efficiently to muscles.

Consequently, this enables you to maintain a higher velocity for longer periods during activities that push your cardiovascular system to its limits.

  • Increased Lactate Threshold

HIIT is one of the effective ways to increase lactic threshold, the point at which production of lactic acid exceeds its elimination from the blood.

By increasing this threshold, you can train with more intensity before onset of blood lactate accumulation occurs.


  • Not suitable for everyone

High impact workouts can be quite intense.

Therefore, you need to be fit enough to take part in HIIT. If you are new to exercise, you are likely going to tire a lot faster during HIIT and not make the most out of your workouts.

You need to first build up your cardiovascular endurance, core strength and balance before attempting high impact workouts.

  • Higher risk of injury

The likelihood of injuring yourself increases significantly during high-intensity interval training for a number of reasons.

To begin with, it becomes slightly hard to maintain proper form when moving at such fast speeds.

In addition, you can overwork and thus injure your muscles or supportive tissue for joints especially if intervals are not timed correctly.

  • It can cause dizziness

HIIT may cause blood pressure to drop fast, thus causing dizzy spells.

Bottom Line

While high impact exercises offer plenty of benefits, keep in mind that they are not for everyone.

People who have a history of cardio vascular disease or injuries should talk to a doctor first to determine whether their choice of high impact workouts is safe.

On the other hand, it is prudent for beginners to build overall fitness first in order to handle high impact workouts without injuring themselves.

If you consider yourself fairly active but only focus on low intensity or steady state cardio, adding HIIT can help you boost your overall fitness and performance.

Follow this writer on Instagram

Related Posts


Get My KETO Cookbook for free containing 60+ recipes for delicious fat-burning meals!

[Revised and Updated for June 2020]
You can download this publication now and use it immediately to prepare your next meal :D