With the new SELF.com, we’re aiming to deliver you more of the things you care about in your daily life, your relationships and your world. But let’s face it: that also includes intel on how to sculpt an amazing backside. And since today is #WorkoutWednesday, we’re here with a quick routine that delivers the burn in all of the right places. Here’s how to do it:

Lunchtime Quickie: Tabata Squats

Grab a timer, or use the free app Tabata-Timer. Do as many squats as you can (keeping good form, see below) in 20 seconds, then rest for 10 seconds. Repeat that set a total of eight times. That’s it, four minutes is all you need.

Your Tabata Tip: Count the number of reps you do in your first set, and try to hit that same number in all subsequent rounds. (The Tabata protocol isn’t easy, but you’re up for the challenge right?!)

Squat Form Check-In: Stand with feet hip-width apart and toes slightly turned out. Make sure your weight is in your heels. Drive your butt back (as if sitting on a chair) and keep knees over toes, chest lifted, abs tight and a neutral spine. Aim to get thighs parallel to floor, then push through heels to stand.

So if you woke up and asked yourself, “What do you want out of today?” and answered with “a better butt…” Well, mission accomplished.