Get ready to work your legs and core in this 20-minute workout from ISSA-certified personal trainer and Under Armour trainer Sydney Torabi [1]. 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 [2], 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 [3].

Keep reading for directions on how to do each exercise.

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 [4] 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 [5]. 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.

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.

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.

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.

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 [6].
• 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.