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Target Your Core and Glutes in Just 20 Minutes!

20-Minute Bodyweight Abs and Glutes Workout

Target Your Core and Glutes in Just 20 Minutes!

20-Minute Bodyweight Abs and Glutes Workout
Image Source: Brynn Osborn

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.

Set 1: Side Plank + Leg Lift (Right)

Set 1: Side Plank + Leg Lift (Right)
Image Source: POPSUGAR Studios
  • Begin in a side plank position, resting on your right forearm, balancing on the outside edge of your right foot.
  • Flex both feet if you can and either rest your top hand on your upper hip or extend it in the air.
  • Keeping your spine long and your abs engaged, lift your left leg into the air. Then slowly lower it back to your bottom leg.
  • This counts as one rep.
  • Continue doing leg lifts for 30 seconds, followed by a 15-second rest.
1 / 8

Set 1: Side Plank + Leg Lift (Left)

Set 1: Side Plank + Leg Lift (Left)
Image Source: POPSUGAR Studios
  • Begin in a side plank position, resting on your left forearm, balancing on the outside edge of your left foot.
  • Flex both feet if you can and either rest your top hand on your upper hip or extend it in the air.
  • Keeping your spine long and your abs engaged, lift your right leg into the air. Then slowly lower it back to your bottom leg.
  • This counts as one rep.
  • Continue doing leg lifts for 30 seconds, followed by a 15-second rest.
2 / 8

Set 1: Jump Lunge + Knee Drive

Set 1: Jump Lunge + Knee Drive
Image Source: POPSUGAR Studios
  • 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 30 seconds, followed by a 15-second rest.
3 / 8

Set 1: Squat Jack With Pulse

Set 1: Squat Jack With Pulse
Image Source: POPSUGAR Studios
  • Begin standing with the feet together.
  • Hop the feet out coming into a squat, do one pulse up and down, then hop the feet back together.
  • This counts as one rep.
  • Do as many reps as you can with correct form for 30 seconds. Take a 15-second rest.
4 / 8

Set 2: Alternate Leg Drop + Toe Reach

Set 2: Alternate Leg Drop + Toe Reach
Image Source: POPSUGAR Studios
  • Begin by lying on your back with your arms extended above your chest. Raise your shoulders and legs off the floor, holding this position.
  • Lift your left leg up, then perform a crunch, reaching your fingers toward your left foot.
  • Lower the torso without letting your shoulders touch the ground and scissor your legs so the right leg is in the air and the left leg is hovering above the floor. Perform a crunch.
  • Continue alternating legs for 30 seconds, followed by a 15-second rest.
5 / 8

Set 2: Reverse Plank Knee Drive

Set 2: Reverse Plank Knee Drive
Image Source: POPSUGAR Studios
  • Sit on the floor with your hands directly next to your hips, fingers facing behind you.
  • Keeping your arms and legs straight, push your hips up until your body is in a straight line called reverse plank.
  • 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 30 seconds. Rest for 15.
6 / 8

Set 2: Glute Bridge Isolation

Set 2: Glute Bridge Isolation
Image Source: POPSUGAR Studios
  • 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 for 30 seconds, then rest for 15.
7 / 8

Set 2: Lateral Shuffle to Squat Jump

Set 2: Lateral Shuffle to Squat Jump
Image Source: POPSUGAR Studios
  • Begin standing with the feet hip-width apart.
  • Keeping a tight core and a soft bend in the knee, sit your hips back, and take two quick steps to the right.
  • Perform a squat jump.
  • Take two quick steps to the left and do another squat jump. Keep shuffling side to side for 30 seconds, followed by a 15-second rest.
8 / 8
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