This Abs and Glutes Workout Is Only 15 Minutes, but You'll Feel It Tomorrow

Updated on 10/30/2023 at 6:55 PM

POPSUGAR Photography | Chaunté Vaughn

Chyna Bardarson, a NASM-certified Tone It Up trainer, is all about maximum efficiency. That's why she created this quick no-equipment workout that targets not one but two key muscle groups: your core and your glutes. Both muscle groups work to stabilize your pelvis and provide important foundational strength that helps your whole body move well. This quickie abs and butt routine is going to push those muscles to the limit and get you in and out in just 15 minutes.

Since you're not using any weight in this workout, higher repetition is important, Bardarson says; upping your reps is an effective way to strengthen your muscles without resistance. That's why you'll spend 45 seconds doing each move, pushing through as many reps as possible to max out your core and glute muscles. (When you feel it burning, you'll know what we mean.)

Because the workout itself is pretty short and uses only bodyweight, Bardarson says the mind-body connection — focusing hard on engaging your core and glutes, and not letting your mind wander or just phoning in the moves — is key if you want to get the most out of the workout.

Ready to work? Keep reading to get the full routine, and if you want more home workouts from Bardarson and other Tone It Up trainers, check out the Tone It Up app.

15-Minute No-Equipment Abs and Butt Workout

Equipment needed: a yoga mat or soft floor

Directions: Start with the warmup listed below. Then do each exercise in the following circuit for 45 seconds, with no rest in between moves. When you finish the entire circuit, rest for one minute; then do the circuit again for a total of two rounds. After you're done, she recommends stretching out with a figure four stretch, Pigeon Pose, and an active hamstring stretch.

Warmup:

Squat walk: 30 seconds
Alternating side lunge: 30 seconds
Butt kick: 30 seconds
Side plank: 30 seconds on each side

Abs and Butt Circuit:

Curtsy lunge to leg lift: 45 seconds on each side
Single-leg glute bridge with abduction: 45 seconds on each side
Donkey kick to side kick: 45 seconds on each side
Surrender: 45 seconds
Bear crawl: 45 seconds

Keep reading for details on how to do each move.

Warmup Exercise 1: Squat Walk

Start standing with your feet slightly wider than hip-width apart. Lower into a half squat.
While maintaining your squat, take a step sideways to the right about six inches. Be sure to step onto your heel, rather than your toes.
Bring your left leg toward your right to return to the starting position.
Repeat starting with your left foot and going in the opposite direction. That's one rep.
Repeat for 30 seconds.

Warmup Exercise 2: Alternating Side Lunge

Start standing with your feet hip-width apart.
Step your left foot out to the side, pushing your hips back and coming into a lunge. Your left knee shouldn't go beyond your left toes. Keep your chest lifted and your weight on your heels.
Push off your left foot to step it next to the right and return to standing.
Repeat on the other side, lunging to the right. That's one rep.
Repeat for 30 seconds.

Warmup Exercise 3: Butt Kick

Start standing with your feet hip-width apart.
Similar to jogging in place, kick your heels up to your butt, alternating legs.
Repeat for 30 seconds.

Warmup Exercise 4: Elbow Side Plank

Lie on your left side on a mat. Prop yourself up on your forearm, making sure your shoulder is directly over your elbow. With your legs fully extended, stack your right foot on top of your left.
Press into your left foot and elbow to lift your hips up into a side plank, forming a straight line from head to heels. Keep your neck long, and make sure your hips are stacked; don't allow your hips to tilt forward or backward.
Hold this position for 30 seconds, then repeat on the other side.

Circuit, Exercise 1: Curtsy Lunge to Leg Kick

Start standing with your feet hip-width apart.
Step your right leg behind you and to the left so your thighs cross. Bend both knees to lower into a lunge. Try to keep your front knee aligned with your front ankle and, if possible, lower until your front thigh is parallel to the ground.
Push off the right foot to return to standing, but instead of placing your foot on the floor, lift it out to the side. Keep your foot flexed to engage your glutes, and keep your hips square to the front.
Lower your right leg to return to the starting position. That's one rep.
Repeat for 45 seconds, then repeat on the other side.

Circuit, Exercise 2: Single-Leg Glute Bridge With Abduction

Lie on your back with your arms at your sides, knees bent, and feet shoulder-width apart, flat on the floor approximately 12 inches from your glutes.
Lift your right leg off the ground and extend it straight so your foot hovers just off the floor.
Engage your glutes and press your left heel into the ground, lifting your hips and butt up to form a bridge.
Keep your right leg straight as you move it out to the right side. Try to keep your hips still; don't let them drop or rotate.
Bring your right leg back to center, and then lower your hips down to the ground without dropping your right leg to the floor. That's one rep.
Repeat for 45 seconds, then switch sides.

Circuit, Exercise 3: Donkey Kick to Side Kick

Start on all fours with your hands under your shoulders and your knees under your hips.
Keep your right knee at a 90-degree angle and your foot flexed as you slowly raise your leg behind you until your thigh is almost parallel to the floor.
Pulse your right foot a few inches toward the ceiling by squeezing your glutes. Your back should remain still and your spine should be in a neutral position (not arching or rounding).
Lower your right leg without letting it touch the floor, then kick it out to the right side with control. Be sure to keep your foot flexed throughout the entire movement.
Lower your right leg to return to the starting position. That's one rep.
Repeat for 45 seconds, then switch sides.

Circuit, Exercise 4: Surrender

Start standing with your feet hip-width apart, hands clasped in front of your chest. Bend your knees to lower into a squat. This is the starting position.
Step your right leg back behind you to place your right knee on the floor. Then repeat with the left leg.
Step your right foot forward to plant it on the floor in front of you, then repeat with the left leg so you return to a squat. (Don't stand up completely.) That's one rep.
Repeat for 45 seconds, alternating the leg you lead with.

Circuit, Exercise 5: Bear Crawl

Starting on all fours with knees below your hips and your hands below your shoulders. Find a neutral spine and draw your shoulder blades down and back. Tuck your toes and lift your knees off the mat, resting on the balls of your feet. This is your starting position.
Step forward with your left foot and right hand simultaneously. Keep your core engaged to help minimize torso movement, keeping your hips square to the floor.
Then step forward with your right foot and left hand.
Pause for one second, then reverse the move, taking a small step backward by moving your left foot and right hand simultaneously. Do the same with your right foot and left hand to return to the starting position. That's one rep.
Repeat for 45 seconds.