DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

About this workout: Burns 600-1000 kCal/hr. Glutes are the main target. You will get very sore muscles. Be conservative the first few times. If you can't walk comfortably the next day, you overdid it.

Warm up with some jogging on the spot, jumping jacks and some dynamic/active stretches (that's walking lunges, leg swings etc).

Take no rest between exercises until the circuit is finished. Repeat the entire circuit after two minutes rest. Be sure to drink water, and towel off before you get back to work. 3 circuits is plenty.

PLEASE start on the lowest rep counts. The max rep version will make your legs VERY sore unless you're a seasoned athlete. I don't want you unable to walk easily tomorrow (which is possible).

The next move is explosive. If you find it too hard, try just standing up quickly from the kneeling position, and kneel back down. Switch the leading foot after 5.

Repeat the whole sequence after 2 minutes rest. You should repeat this 3 times (BTW It's ok to modify the moves if you find them too brutal, gradually building the intensity and reps over the weeks).

Cool down with some dynamic stretches and walking around. Replace the fluids you lost. Once your heart rate has come back down to earth, see my post-workout stretching guide. You'll need it.

Hard work pays off when there's variety, good nutrition and rest. Work too hard and you'll take painful steps backwards. See my other guides and come up with your own rationale for working out.