Most abs and glutes workout routines ask for a lot of your time, but what if 15 minutes is all you actually need?
This abs workout pairs core moves like scissor crunches and planks with glutes workout staples like hip thrusts and single-leg RDLs, and the best part is you don’t need any equipment.
Just press play, follow along for two rounds, and you’re done.
Here’s the full workout:
Pulse Squat with In/Out Jump
Let’s start this abs and glutes workout with something explosive. You’ll sink deep into a squat, pulse at the bottom, then power up into an in-and-out jump.
It’s a solid way to wake up your glutes and inner thighs right from the start, and since you’re staying low in that squat the whole time, your legs will be working overtime, too!
How to perform:
- Come all the way down into a squat position, keeping your chest lifted.
- Perform a pulse while staying low in the squat.
- Push through your glutes and heels to explode up into an “in and out” jump.
- As you come up, squeeze your inner thighs together.
- Land back down, making sure you come all the way down into the squat again, and repeat.
Scissor Crunches
Now, take it down to the floor for some abs work. You’ll be switching your elbow to the opposite knee in a scissor-style crunch, which means your core has to stay engaged the entire time.
It sounds simple enough, but keeping those shoulder blades lifted while controlling the switches takes more effort than you’d think!
How to perform:
- Lay on the ground with your legs straight.
- Press your lower back to the floor and keep your shoulder blades up off the floor.
- Bring your legs into an “L” position.
- Bring one elbow to your opposite knee.
- Switch sides, trying to get your elbows to your knees every time with controlled movements.
Glute Bridge with Sit Up
This one is a two-in-one move that hits your glutes and your abs in the same rep. So you’ll start with a bridge, squeezing at the top, then roll right into a sit-up.
The transition between the two is where it gets tricky, though. So just focus on pressing your lower back into the floor as you move from one to the other.
How to perform:
- Lay on the ground with your arms resting above your head.
- Sit into your heels and press your hips all the way up toward the ceiling to perform a glute bridge.
- Squeeze your glutes, then lower back down.
- Immediately use your arms to help press your lower back into the floor and get your shoulder blades up off the floor for a sit-up.
- Bring your hands all the way through your legs.
- Control your movement as you lower back down to the starting position.
Reverse Bridge Walk Out
Time to flip things around. Here, you’ll set up in a reverse bridge position, thrust your hips up, then walk your legs out and back in while trying to keep your hips as high as possible.
And honestly, that “keeping your hips up” part is the real challenge here. So if they start to drop, just reset and squeeze your buttocks before walking out again.
How to perform:
- Come into a reverse bridge position so your legs are at a 90-degree angle.
- Drop your booty down, then bring it all the way up for a hip thrust, keeping your hips pointing toward the ceiling.
- Squeeze your glutes.
- While trying to keep your hips as high as possible, walk your legs out, out, out, and then walk them back in, in.
- Drop your booty, squeeze up again, and repeat the walkout.
Reverse Lunge with Kickback
Here’s where your glutes workout really kicks in. You’ll step back into a lunge, then pop up on your supporting leg and kick the other leg behind you.
The key is to actually hold that kickback for a second and squeeze, not just rush through it.
And if balance is tricky at first, just slow the movement down until you find your footing.
How to perform:
- Stand up and step back into a reverse lunge.
- Make sure you sit back into the lunge, sitting into the heel of your supporting leg.
- Pop up, staying balanced on that supporting leg, and kick your other leg back.
- Hit the kickback position, hold it for a hot second, and squeeze that glute.
- Bring your leg down to the center.
- Alternate and repeat the entire movement on your other leg.
Plank Kickbacks
Don’t let the plank position fool you into thinking this is only an abs exercise. You’ll hold a forearm plank while lifting one leg at a time, which fires up your glutes and your core at the same time.
The goal is to keep everything still except that one leg. So if your hips start shifting or your booty creeps up, bring it back to a straight line before your next rep.
How to perform:
- Get down on the ground and hold a plank position on your elbows.
- Keep your booty down so your body forms a nice straight line.
- Keep everything nice and still, bringing your belly button to your spine to engage your core.
- Lift one leg up, squeeze your booty, and drop it back down.
- Ensure you only move that leg; do not lift your booty out of the straight line.
Single Leg RDL
This move is all about the hinge. So you’ll balance on one leg, send your hips back, and lower your fingertips toward the mat while your back leg lifts behind you.
Your leg doesn’t need to go sky-high, though. Just focus on sitting into the heel of your supporting leg and feeling the stretch in your glute.
And don’t forget about your core here, since it’s doing a lot of the stabilizing work, too.
How to perform:
- Stand up and choose one leg to be your supporting leg.
- Send your booty back and hinge at the hip of your supporting leg.
- Drop your fingertips down toward the mat. Your back leg will lift behind you, but it does not need to come all the way up; it can stay a little bit lower.
- Sit into the heel of your supporting leg and feel the movement in your glute while keeping your core engaged.
- Press through your heel to come back up to standing, and squeeze your glute.
- Switch legs and repeat.
Bicycles
You’re almost there! To wrap up this abs workout, you’ll pedal through bicycles as fast as you can.
Keep your lower back pressed to the floor and really twist to get that elbow close to the opposite knee. It’s a quick finisher, so give it everything you’ve got for those last few seconds.
How to perform:
- Lie flat on your back and press your lower back firmly into the floor.
- Bring your knees up and place your hands lightly behind your head.
- Twist your torso to bring one elbow to your opposite knee, while simultaneously extending your other leg straight out.
- Rapidly switch sides in a pedaling motion.
- Perform this movement as fast as possible to finish the workout.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
