This 20-minute workout from ISSA-certified personal trainer and Under Armour trainer Sydney Torabi [1] is quick, but intense! The goal of this workout is to build strength and muscle definition in your legs and core, but also to build a functional physique so you can move with ease through whatever life throws at you. This workout is only three moves, and even though you never get off the floor, you repeat them for eight rounds, so get ready to sweat!
20-Minute Abs and Glutes Circuit 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 below for 40 seconds, followed by a 10-second rest. Perform eight rounds without rest in between. After the workout, cool down with this 10-minute stretching routine [3].
| Exercise Name | Time |
|---|---|
| Reverse plank knee drive | 40 seconds, followed by 10-second rest |
| Glute bridge march | 40 seconds, followed by 10-second rest |
| Reverse crunch to heel drop | 40 seconds, followed by 10-second rest |
Keep reading for directions on how to do each exercise.
Reverse Plank Knee Drive
- Sit on the floor with your hands directly next to your hips, fingers facing your feet.
- Keeping your arms and legs straight, push your hips up until your body is in a straight line called reverse plank [4].
- While holding this, lift your left leg and drive your knee in toward your chest. Return your leg back to the reverse plank position, and repeat on the other side.
- Do as many knee drives as you can for 40 seconds. Rest for 10.
Glute Bridge March
- Begin on your back with your feet about 12 inches from your butt with your hands by your sides.
- Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest until your hip is at 90 degrees.
- Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees.
- This completes one rep.
- Do as many reps as you can in 40 seconds followed by a 10-second rest.
Reverse Crunch to Heel Drop
- Lie on your back with your legs extended in the air. Rest your hands by your sides, palms facing down.
- Draw your abs in, pressing your lower back into the floor.
- Lower your feet to the floor with bent knees, tapping your heels on the floor.
- In one fluid motion, raise both legs up, lifting the hips off the floor, performing a reverse crunch [5].
- This completes one rep.
- Keep going for 40 seconds, followed by a 10-second rest.