When's the last time you did a workout that took less than 30 minutes and left you feeling strong and in a better mood than when you started? If you can't remember, we recommend bookmarking this page, because this 20-minute bodyweight workout from Brittany Watts [1], a NASM-certified and Performix House [2] trainer will do just that.
Not to mention, it can help you develop lean muscle in your lower body, especially in the glutes (but you're going to have to be consistent with training and your nutrition for those results!). "Efficient and effective, this workout is perfect if you don't have a lot of time," Watts told POPSUGAR.
If you're looking for something that will have you feeling mentally and physically good, grab some water and get ready to move your body!
Brittany Watts's 20-Minute Bodyweight Abs and Lower-Body Workout
Directions: Before getting started, Watts said to do a dynamic warmup, incorporating exercises like plank walkouts [3], leg swings [4], and jumping jacks [5] — here's one we really like [6].
This workout is broken up into three circuits. You'll complete all three exercises in each circuit for the designated reps/time, taking little to no rest in between each exercise. Once you've finished all three exercises, take 30 seconds of rest, repeat the circuit two more times for a total of three rounds, and then advance to the following circuit.
Don't forget to cool down and stretch [7] and maybe even foam roll [8] once the workout is over.
Circuit 1
- Circuit 1, exercise 1: high knees: 30 seconds
- Circuit 1, exercise 2: squat jump: 20 reps
- Circuit 1, exercise 3: reverse lunge to curtsy lunge: 15 reps (each leg)
Rest for 30 seconds and then repeat for a total of three rounds.
Circuit 2
- Circuit 2, exercise 1: forward backward lunge: 15 reps (each leg)
- Circuit 2, exercise 2: lateral lunge with knee drive: 15 reps (each leg)
- Circuit 2, exercise 3: squat pulse: 30 seconds
Rest for 30 seconds and then repeat for a total of three rounds.
Circuit 3
- Circuit 3, exercise 1: plyo lunge: 20 reps (each leg)
- Circuit 3, exercise 2: kneel to squat: 15 reps (each leg)
- Circuit 3, exercise 3: overhead reach to knee drive: 25 reps (each side)
Rest for 30 seconds and then repeat for a total of three rounds.
Circuit 1, Exercise 1: High Knees
- Start standing with your feet slightly further than shoulder-width distance apart.
- Keeping the weight on your left foot, bend your right leg to bring your knee into your chest.
- Lower your right leg and plant your foot on the floor. Keeping your weight on the right leg, bend your left leg to bring your knee into your chest.
- Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
- Repeat for 30 seconds.
Circuit 1, Exercise 2: Squat Jump
- Start standing with both feet shoulder-widths distance apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your thighs are parallel with the ground. Ensure that your back remains within a 45- to 90-degree angle to your hips. This is your starting position.
- On an exhale, push through your heels and jump up as high as you can, extending both your knees and your hips. Bend your hips and knees to land and return to the starting position, ensuring that you maintain "soft" knees to prevent injury.
- This counts as one rep.
- Complete 20 reps.
Circuit 1, Exercise 3: Reverse Lunge to Curtsy Lunge
- Start standing tall with your feet about hip-width distance apart.
- Step your right leg behind you, and lower your body down into a reverse lunge. Your knee does not need to touch the ground, and if you choose to do so, lightly touch it on the ground. Be sure that both legs are at 90-degree angles at the hip and knee joints; you may need to adjust the placement of your feet.
- From here, shift your body weight into your left leg and drive through your left foot to come into a standing position.
- Step your right foot behind the left leg at a diagonal as you simultaneously lower your body down into a lunge, also known as a curtsy lunge.
- With control, shift your weight into the left leg, drive through the left heel/foot, and return to the reverse lunge position.
- This counts as one rep.
- Complete 15 reps on each leg.
Take 30 seconds of rest, and then repeat this circuit for a total of three rounds.
Circuit 2, Exercise 1: Forward Backward Lunge
- Stand with the feet together.
- Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
- Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
- This counts as one rep.
- Complete 15 reps on each leg.
Circuit 2, Exercise 2: Lateral Lunge With Knee Drive
- Start standing tall with your feet about hips width apart.
- With control, step your right leg out to the right coming into a lunge. Your left leg should be straight and there should be a bend in your right knee.
- With most of your weight on your right leg/foot, push through your right heel as you simultaneously drive your right knee up and off the ground, returning to a standing position. Keep your foot flexed (don't point your toes down).
- If this is too hard, you can return to the starting position and then lift your right knee up. Be sure to keep a 90-degree angle at the right knee and right hip — this is the part of the exercise that fires up your abs.
- This counts as one rep.
- Complete 15 reps on each side.
Circuit 2, Exercise 3: Squat Pulse
- Start standing with your feet shoulder-width distance apart.
- Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs (your thighs) are parallel with the floor. Ensure that your back remains between a 45- to 90-degree angle to your hips. This is your full squat position.
- Push through your heels and slightly extend your legs performing two pulses.
- On an exhale, push through your heels and extend your legs to return to the starting position. This counts as one rep.
- Repeat for 30 seconds.
Take 30 seconds of rest, and then repeat this circuit for a total of three rounds.
Circuit 3, Exercise 1: Plyo Lunge
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Complete 20 reps on each leg.
If you find plyo lunges hard on your knees, do alternating back lunges [10] instead.
Circuit 3, Exercise 2: Kneel to Squat
- Start standing with your feet hip-width apart.
- With control, bend at your knees and lower down into a squat. Be sure to keep your bodyweight shifted back on your heels and both of your feet firmly on the ground.
- Maintaining an upright position, lower your right knee down to the ground. Be sure not to hinge (bend) at the hips. Your should still have full hip extension. Next, lower your left knee down to the ground.
- With control, lift your right shin off the ground by driving your right knee up, and place your right foot on the ground in front of you; your knee should be at a 90-degree angle. You should be in a half-kneeling position. Next, drive your left knee up, and place your left foot on the ground in front of you; your knee should be at a 90-degree angle.
- From here, stand all the way up, returning to the starting position.
- This counts as one rep.
- Complete 15 reps.
Circuit 3, Exercise 3: Overhead Reach to Knee Drive
- Start with your feet slightly further apart than hip-width and your arms raised overhead.
- Maintaining an upright position, drive your left knee up as you simultaneously bring your hands down to connect with the top of your left knee. Be sure to keep your body tall and not to collapse at the hips.
- Return your arms to the overhead position, and with control, bring your left foot back down to the ground.
- This counts as one rep.
- Complete 25 reps driving the left knee up, and then complete 25 reps driving the right knee up.
Take 30 seconds of rest, and then repeat this circuit for a total of three rounds. Don't forget to cool down once you've finished the workout!
