How to Get a Great Workout in Less Time

Get a good sweat in, in just 30 minutes!

I’m back y’all! And I’m coming at you with something that has helped me a ton being a new mom, and I think can help you too!!
Are you so busy that an hour can’t happen for a workout? I get it! As a new mom, an hour workout just isn’t going to happen on some days.
If you have limited time, here’s a way to get a workout and build strength!
First, focus, focus, focus on the main lift, and then use the additional time for accessory work. Here’s a great example of how I get my workouts in with limited time as a new mom.
Focus: Main Lift Deadlift 4×5 
Accessory: Bulgarian Split Squats 4×8/s & Seated band abduction 4×30-50

Watch: how to get a great workout in less time

Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!

How to Do Each Movement


Targets: Glutes, upper thighs, hamstrings, lower back, upper middle back, traps

Walk up to the bar and place your hand on the bar just outside of you hip width. Keep your shoulders back and down. Hold the barbell with your arms straight and knees slightly bent, with your feet hip width apart.

Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight and head in a neutral position.

Press back up, pushing through your heels, and squeeze your glutes at the top. Remember don’t use your back or your spine!

Bulgarian Split Squats

Targets: Quad, glutes, hamstrings, calves, abdominals

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Seated Band Abduction

Targets: Glutes, hips, thighs

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Pin the image to save for later!

How to Get a Great Workout in Less Time

Ready to work that Booty? Try One of Our Workouts!

Progressive Overload with Squats

Progressive Overload with Squats

Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...

read more
Workouts for the Holiday Season

Workouts for the Holiday Season

Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...

read more
Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more

Ready for more? Join us in the gym!


Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.