This unique butt toning exercise can be performed while working on a computer at home.

Now that the new year is in full swing, if you need motivation, you’re in luck, because Zumba is STRONG master instructor, offershared with hollywood life EXCLUSIVELYthat squats are a great butt toning exercise that you can do while working out, in addition to other exercises at home.

“Exercises you can do between breaks at work are push-ups, squats, jumping jacks, high knees and planks,” Nate shared. “These are great quick workouts that require no equipment and keep you moving and active. Plus, there’s always the STRONG by Zumba seven-minute workouts. Two of these workouts were created by a famous personal trainer. Erin Oprea.”

As for some full-body workouts you can do at home, Nate shared: “Quick workouts you can do at home include full-body HIIT workouts like STRONG by Zumba. STRONG by Zumba is a no-dance workout that requires no equipment. These workouts are streamed live on YouTube and are available in 7, 20 and 30 minute lessons.

Nate has offered an exact full-body workout you can do between jobs, below.

1. Dynamic warm-up First 10 minutes (no equipment required)
2. Squats – 45 seconds
3. Pause for 15 seconds
4. Alternating lunges – 45 seconds
5. Pause for 15 seconds
6. Walk on a plank – 45 seconds
7. Pause for 15 seconds
8. Pushups – 45 seconds
9. Pause for 15 seconds
10. High plank with alternating movement of the knees
11. Pause for 15 seconds
Do this for 3 rounds with 1 minute 30 seconds rest between rounds.

To motivate yourself to do this workout, Nate suggested, “Setting goals and daily activities is a great way to be accountable for a workout. Write a goal you would like to achieve in 30 days. Every morning and every evening, look at and read aloud your goals to motivate you to get up and pursue them every day. It will help you achieve and achieve whatever the goal is. Also challenge yourself to make a list of what will stop or keep you from reaching that goal, and also read that list every day to hold yourself accountable for your effort.

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