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20-Minute Abs and Glutes Cardio and Strength Workout

This 5-Move, 20-Minute Bodyweight Workout Is All About the Abs and Glutes

Aug 30 2021

Get ready to work your legs and core in this 20-minute workout from ISSA-certified personal trainer and Under Armour trainer Sydney Torabi. The purpose of this workout is to build strength and muscle definition in your legs and core and to keep your body moving. This bodyweight workout also includes a little jumping to up your cardio and make it a more well-rounded workout. If you don't want to jump, you can modify the last exercise by stepping instead.

20-Minute Abs and Glutes Cardio and Strength Workout

Equipment needed: none

Directions: Warm up with five minutes of exercises like high knees, hip circles, and plank walkouts. Perform each of the five moves ahead for 45 seconds each, followed by a 15-second rest. Perform four rounds without rest in between. After the workout, cool down with this 10-minute stretching routine.

Exercise Name Time
Alternate squat + reverse lunge 45 seconds, followed by 15-second rest
Crab taps 45 seconds, followed by 15-second rest
Plank + alternate leg lift 45 seconds, followed by 15-second rest
Crab bridge 45 seconds, followed by 15-second rest
Jump lunge + knee drive 45 seconds, followed by 15-second rest

Keep reading for directions on how to do each exercise.

Image Source: Brynn Osborn

Alternating Squat + Reverse Lunge

  • Stand with your feet hip-width apart and your feet parallel or toes slightly turned out.
  • Bend your knees and shift your hips back as if you were going to sit in a chair. Continue lowering down into a squat until your thighs are parallel to the floor.
  • To help you balance, you can simultaneously bend your arms at the elbow and bring them in front of the chest.
  • Rise back up, and from here, step your left foot backward, about two and a half feet, lowering down into a reverse lunge. Your left knee should be underneath the left hip, and should be at approximately a 90-degree angle.
  • With control, push through your left foot and return to standing. Repeat with the right leg.
  • This counts as one rep.
  • Complete as many reps as you can in 45 seconds followed by a 15-second rest.
Image Source: POPSUGAR Studios

Crab Taps

  • Begin in a strong tabletop position with your hands under your shoulders, your knees over your ankles, and your fingers pointed toward your feet.
  • Lift your left leg up and reach your right hand toward your left toes.
  • Return your hand and foot to the floor and repeat on the other side.
  • Continue alternating taps for 45 seconds. Rest for 15 seconds.
Image Source: POPSUGAR Studios

Plank + Alternating Leg Lifts

  • Begin in a plank position with the arms and legs straight and the shoulders directly above the wrists.
  • Lift your left foot off the ground, keeping your pelvis parallel to the floor. Lower the leg, and repeat on the other side.
  • Continue alternating leg lifts for 45 seconds. Rest for 15 seconds.
Image Source: POPSUGAR Studios

Crab Bridge

  • Begin in a strong tabletop position with your hands under your shoulders, your knees over your ankles, and your fingers pointed toward your feet.
  • Lower your hips to the floor, then squeeze the glutes and hamstrings to raise the hips back up into tabletop.
  • This completes one rep.
  • Perform as many reps as you can in 45 seconds. Take a 15-second rest.
Image Source: POPSUGAR Studios

Jump Lunge + Knee Drive

  • Begin standing with your feet hip-width apart.
  • Step your right foot back into a reverse lunge, then drive the right knee forward, and step it back into the reverse lunge.
  • Quickly jump in the air, switching legs so you are now in a reverse lunge with the left leg back. Complete a knee drive, then lunge the right foot back.
  • Continue alternating sides for 45 seconds, followed by a 15-second rest.
Image Source: POPSUGAR Studios

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