Can you tone your booty without weights?

Yes. Bodyweight moves like glute bridges, donkey kicks, curtsy lunges and single-leg bridges work your glutes well, especially with pulses and slow holds. Make them harder with longer work intervals or single-leg versions.

How often should I do a booty workout?

Two or three times a week, with a rest day in between, is a good place to start.

Is there a booty workout generator?

Yes. Choose Booty as the goal in HIIT Builder and press Build. Each time you get a new glute-focused workout with a timer, for free.

Booty & toning workouts

Glutes, legs and arms, with no weights and nothing to download. Pick a workout below and press start, or set the builder to Booty and get a new glute workout every time.

Generate a booty workout

Pick a workout

Booty Workout 17:40 · 18 moves · Intermediate
An 18-minute booty workout with no equipment: squats, curtsy lunges, kickbacks and glute bridge pulses, ordered so you only get down to the floor once. Free, with a built-in timer.
Toned Legs Workout 16:40 · 17 moves · Beginner
A 17-minute no-jumping leg toning workout: squats, lunges, pulses and holds for your quads, glutes, inner thighs and calves. No equipment apart from a wall. Free, with a timer.
Toned Arms Workout (No Weights) 15:40 · 8×2 moves · Beginner
A 16-minute arm toning workout with no weights: push-ups, pike push-ups, tricep dips and back work for your arms, shoulders and upper back. Two rounds, with a built-in timer.
Lower-Body HIIT Workout 21:40 · 22 moves · Intermediate
A 20-minute lower-body HIIT workout for legs and glutes with no equipment: squats, lunges, jumps and glute work at 40 seconds on, 20 off.
No-Jumping HIIT Workout 21:40 · 22 moves · Intermediate
A 22-minute low-impact HIIT workout with no jumping: 22 joint-friendly moves at 40 seconds on, 20 off. Still hard; just no impact.

What "toning" means here

Toned just means you can see the shape of the muscle. That comes from making the muscle a bit stronger, and these workouts do it with squats, lunges, pulses, holds and push-ups instead of weights. Pulses and holds are especially good at home: they keep the muscle working the whole 40 seconds, which is where the burn comes from.

The Booty goal

In the builder, choose Booty as your goal. It picks mostly glute moves (bridges, kickbacks, curtsy lunges, side leg work) with squats and a little leg cardio between them, so your glutes get short breaks and you can keep going. Turn on "no jumping" for a quiet version.

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Questions

Can you tone your booty without weights?: Yes. Bodyweight moves like glute bridges, donkey kicks, curtsy lunges and single-leg bridges work your glutes well, especially with pulses and slow holds. Make them harder with longer work intervals or single-leg versions.
How often should I do a booty workout?: Two or three times a week, with a rest day in between, is a good place to start.
Is there a booty workout generator?: Yes. Choose Booty as the goal in HIIT Builder and press Build. Each time you get a new glute-focused workout with a timer, for free.