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

15-Minute No-Equipment Abs and Butt Workout

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Chyna Bardarson, a NASM-certified Tone It Up trainer, is all about maximum efficiency. That’s why she created this quick zero-equipment workout that targets not one but two key muscle groups: your core and your glutes. 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 complete each exercise in the following circuit for 45 seconds, with no rest in between moves. Rest for one minute after the circuit is complete, then repeat the circuit for a total of two rounds. Bardarson says to focus on engaging your core and glutes throughout every move to maintain your form. After you’re done, she recommends stretching out with a figure four stretch, Pigeon Pose, and an active hamstring stretch.


  • Squat walk: one minute
  • Alternating side lunge: one minute
  • Butt kick: one minute

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 to see how to do each move.

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