What is a tabata workout? Tabata is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. The basic formula is 20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total).

By performing tiny intervals, you make the body to keep moving before it actually recovers from the previous set. To achieve great results, you need to train hard and perform as many reps as possible.

Do you want to have a super duper booty? We have something hot for you! Today we would like to present you with a super effective tabata workout for your butt. This workout includes 10 butt-kicking tabata exercises such as Burpee, Jump squat, Lunge jump, Dumbbell front squat, Kettlebell swing, Push-up, Overhead neutral grip press, Sprints, Stationary bike or rower, and Russian twist. The thing is, that this is not just exercise for your booty, it is a training plan that includes exercises for your lower body, upper body, core, and even cardio.

If you want to achieve perfect results, you need to stick to a proper diet. Try to eat well-balanced meals that are full of fruits and vegetables, protein and a few complex carbs. Also, you need to drink plenty of water to keep your body hydrated. If you are not a water lover, you can try to drink cucumber and lemon water.

Are you ready to perform this tabata workout? So, you need to wear a sports uniform and get your stopwatch.Be ready to feel the burn! Just do it! Scroll down to see how perform these butt-kicking tabata exercises.

READ MORE: These effective exercises help you tighten your butt and tone abs

#1. Burpee

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#2. Jump squat

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READ MORE: A beginner's walking program and tips to get you walking anywhere

#3. Lunge jump

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#4. Dumbbell front squat

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#5. Kettlebell swing

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#6. Push-up

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#7. Overhead neutral grip press

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#8. Sprints

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#9. Tricep kickbacks

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#10. Russian twist

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Credit: BetterMe

READ MORE: You Might Don't Know That, But These 12 Things Are Able To Change Your Breasts

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