"A common misconception with working out is that you need to set aside large blocks of time to get it done. I've got good news for the busy bees: that's just not true," says Emily Daly, a health and fitness coach and founder of Fed, Fit, & Fierce. "This rump pump is fun and will help give you a nice booty, but there's an even more important reason behind it. Targeting the backside specifically can help prevent injury and low back pain."

Spend 45 seconds on each movement and give yourself a 15-second rest in between. In lieu of text, Emily has provided video examples of each movement.

· Donkey Kicks
· Frog Pumps
· Alternating Swimmers
· Single Leg Glute Bridge
· Glute Bridge March + Hold

Check out her Instagram page for more fitness inspiration.

Image courtesy of Emily Daily

"This five-minute Barre-Pilates workout is a constant burn-fest with the end result feeling incredibly satisfying. You can also combine this short burst with weights, cardio, or a HIIT training exercise," says Vanessa Gordon, a certified Mat Pilates trainer through Equinox and private Barre instructor. Give one minute to each move and have a mat handy (carpet or a rug works, too).

· Seated Forward & Back: "Sit forward with feet planted parallel in line with hips and extend arms forward with palms facing inward, chest open, and gaze directly in front of you. Draw your upper body forward and back moving no more than two to four inches. Make sure you are in control at all times with your core engaged."

· Ab Twists: "While sitting, place your hands in a prayer position with your shoulders back, chest open, and gaze straight ahead. Lean back just above a 45-degree angle (choose your best angle so that you are not putting strain on your lower back), and twist side to side. You can lift your feet off the floor for a challenge."

· Abs Backward: "While sitting, place your hands in hands in a prayer position with feet rooted to the floor. Lean back one to two inches, hold five seconds, lean back further one to two inches and hold. Release and repeat for one minute."

· Double Straight Leg Stretch: "Lie flat on your back with hands folded behind your head and elbows wide. Inhale, bend your knees into your chest, and then extend legs straight up to the ceiling with your toes pointed. Carefully curl your head, neck, and shoulders off the mat. Inhale to lower legs to about six inches off the floor and exhale to lift straight up with a three-second/one-second ratio."

· Straight Leg Scissors: "Start in the tabletop position with toes pointed. Extend one leg straight up, hovering your opposite leg just above the floor. Curl your head, neck, and shoulders off the mat, taking both hands behind the thigh. With double pulses and double, sharp exhales, switch your legs like scissors while maintaining the breath sequence."

Option: if you have more time, add in 15 to 30 second sets of planks in between each set, or aim for three plank sets in total.

Image courtesy of Vanessa Gordon