hiit exercise routine butt kicks

Illustration: David Wyffels

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The Move: High Knee Butt Kicks
"This exercise is aptly named because you literally try to kick your heels to your butt—and if you do it at the right pace, it will leave your butt kicked!" says Buschert Vaziralli. While running in place, you'll alternate between kicking your heels back to your behind and lifting your knees high to your chest. "This gets your heart rate way up while working your legs and core," says Buschert Vaziralli.

The Song: I Lived by OneRepublic ([RED] Remix) (first two minutes). "Fast tempo music is the key to maintaining high energy levels and keeping your mind off the intensity," says Buschert Vaziralli. "Songs with lyrics are ideal because they help you distract yourself."

The Steps:
1. Start standing with feet hips-width distance apart.
2. Running in place, lift your knees high to your chest for 4 reps.
3. Still running in place, kick your heels back toward your butt for 4 reps.

Continue alternating as fast as you can for 30 seconds. Rest for 30 seconds. Repeat the sequence once.