For a core- and glute-specific workout, you'll love this eight-move workout from ISSA-certified personal trainer and Under Armour trainer Sydney Torabi. It's quick (done in 20 minutes!), but intense! Effective workouts don't need to be long. Torabi said that 20-minute workouts are easy to incorporate into your busy life, and you can get a lot done in that 20 minutes.
The focus of this bodyweight workout is to build strength and muscle definition in your legs, butt, and core. But it will also build a functional physique, so you can move with ease through all your day-to-day activities to create a healthier, well-balanced lifestyle overall. If you want to keep it low-impact, skip the jumping and just step your foot instead.
20-Minute Bodyweight Abs and Glutes Workout
Equipment needed: none
Directions: Warm up with five minutes of exercises like high knees, hip circles, and plank walkouts. There are two, four-move sets in this workout. Perform each of the four moves in the first set for 30 seconds, followed by a 15-second rest. Repeat three times without any rest. Rest 30 to 60 seconds before performing the second set in the same manner. After the workout, cool down with this 10-minute stretching routine.
| Exercise Name |
Time |
| Set 1: Side plank + leg lift (right) |
30 seconds, followed by 15-second rest |
| Set 1: Side plank + leg lift (left) |
30 seconds, followed by 15-second rest
|
| Set 1: Jump lunge + knee drive |
30 seconds, followed by 15-second rest |
| Set 1: Squat jack with pulse |
30 seconds, followed by 15-second rest |
| Exercise Name |
Time |
| Set 2: Alternate leg drop + toe reach |
30 seconds, followed by 15-second rest |
| Set 2: Reverse plank + knee drive |
30 seconds, followed by 15-second rest
|
| Set 2: Glute bridge isolation |
30 seconds, followed by 15-second rest |
| Set 2: Lateral shuffle to squat jump |
30 seconds, followed by 15-second rest |
Keep reading for directions on how to do each exercise.
