You don’t need a gym membership or fancy equipment to build a strong, curvy figure. You just need 30 minutes and this slim thick full body workout at home.
Today’s get thick workout will walk you through 15 exercises—each 45 seconds on, 15 seconds off—targeting your glutes, legs, core, and arms.
It’s designed to help you tone up and build strength using only your bodyweight. Perfect if you’re new to slim thick workouts or just need a routine you can actually stick to.
Ready? Let’s get into it.
Cross-Body Step Kicks (Warm-up)
This is how we’re kicking off your slim thick full body workout at home—literally!
You’ll step side to side while swinging your arms and kicking back diagonally.
It’s a simple move, but it gets your heart pumping and your body ready for what’s coming next.
How to perform:
- Stand upright with your feet positioned wider than shoulder-width apart.
- Hold both arms out in front of your chest, bent at the elbows with your forearms stacked.
- Step side to side while keeping your elbows locked in a bent position as your arms move all the way out to the sides.
- Kick one foot up and back diagonally behind your body toward the opposite side.
- Alternate legs rhythmically while continuing to swing your arms to get your heart rate up.
Jack Toe Touch (Warm-up)
Now we’re adding a little coordination challenge to your warm-up.
You’ll step out wide like a jumping jack, then reach down and tap the floor as your feet come together.
If touching the floor feels like a stretch right now, just reach as low as you can—you’ll get there!
How to perform:
- Begin standing with your feet together and your body upright.
- Jump or step your feet out wide, similar to the bottom of a jumping jack position.
- As you step back in to bring your feet together, reach down and touch the floor with your fingertips.
- Stand back up as you step your feet out wide again.
- Repeat this “out-and-in” motion, touching the floor every time your feet come together.
Plank Walkouts
This one fires up your entire body, which is exactly what you want from a full body workout at home no equipment style.
You’ll walk your hands out into a plank, then walk them back in and stand all the way up.
Take your time with this one. It’s better to go slow and keep good form than rush through it.
How to perform:
- Begin in a standing position with your feet shoulder-width apart.
- Hinge forward at your hips and place your hands on the floor in front of your feet.
- Walk your hands forward along the ground until you reach a high plank position.
- Ensure your body is flat, your booty is tucked under, and your belly button is pulled to your spine.
- Walk your hands back toward your feet, stand all the way up, and squeeze your glutes at the top.
Long Lunge Push Back
Here’s where your legs really start working.
You’ll step out into a deep lunge, then power back to standing using that front leg.
The key? Sit into your heel as you push back. That’s where you’ll feel it in your glutes.
How to perform:
- Start with your feet together in a standing position.
- Take a large step forward into a deep lunge, dropping your back knee toward the ground.
- Sit your weight into the heel of your front, supporting leg.
- Powerfully push off that front foot to return to your starting standing position.
- Switch legs, stepping forward with the other foot, and repeat the push-back motion.
Elbow to Knee Crunch
Time to hit the floor for some core work.
You’re bringing your elbow to meet your opposite knee right over your belly button.
Focus on actually lifting those shoulder blades off the ground—that’s where the crunch happens.
How to perform:
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Place your fingertips lightly by your ears, keeping your elbows flared out.
- Engage your core to lift your shoulder blades off the floor.
- Simultaneously bring one knee and the opposite elbow toward the center of your body to meet.
- Lower back down and repeat, aiming to meet right over your belly button.
Reverse Bridge with Reach
This move targets your glutes AND opens up your chest and shoulders.
You’ll press up into a reverse bridge, then reach one arm back and overhead.
Make sure you’re pressing those hips all the way up to the ceiling. Don’t shortchange yourself!
How to perform:
- Sit on the floor with your knees bent, feet flat, and hands placed on the floor behind you.
- Press into your heels and hands to lift your hips up toward the ceiling (Reverse Bridge).
- As you lift, reach one arm diagonally upward and backward over your head.
- Lower your hips back down to the floor, returning your hand to the ground.
- Repeat the lift, this time reaching with the opposite arm.
Curtsy Lunges
Curtsy lunges are a staple in any get thick workout—and for good reason.
You’ll step your leg back diagonally behind you (like you’re doing a curtsy) and drop those hips down.
Press through that front heel as you stand back up. That’s how you really target the glute.
How to perform:
- Stand tall with your feet hip-width apart.
- Step one foot backward and diagonally behind your standing leg (like a curtsy).
- Lower your hips straight down until your front thigh is roughly parallel to the floor.
- Press through the heel of your front foot to stand back up to the starting position.
- Alternate sides, stepping the other foot diagonally back behind you.
Half Push-ups (Hand Release)
These aren’t your typical push-ups.
At the bottom, you’ll release your hands and extend them forward to squeeze your back muscles.
If regular push-ups are tough, drop to your knees. The hand release part is what makes this move special.
How to perform:
- Start in a high plank position or on your knees for modification.
- Lower your chest all the way down until your belly rests completely on the floor.
- Briefly lift your hands off the ground and extend your arms forward (Superman style) to squeeze your back.
- Place your hands back under your shoulders and push your body back up in one solid line.
- Ensure you squeeze your core and chest muscles as you press up.
Alternating Single Leg Glute Bridges
Single leg bridges are a game-changer for building that booty.
You’ll lift one leg off the ground and press up through the heel that’s still on the floor.
Pro tip: Keep those toes lifted so you’re forced to drive through your heel and really fire up that glute.
How to perform:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift one leg off the ground, keeping it in the air throughout the movement.
- Press through the heel of the foot still on the floor to lift your hips high.
- Squeeze the glute of the supporting leg at the top of the bridge.
- Lower your hips, switch feet, and perform the bridge on the other side.
Bird Dog Crunches
This exercise is all about balance and core control.
You’ll extend your opposite arm and leg, then crunch them in underneath you.
Keep your back flat the whole time—pretend you’re wearing a corset and can’t let that belly drop.
How to perform:
- Start in a tabletop position on your hands and knees, keeping your back flat.
- Extend your opposite arm and opposite leg straight out so they are parallel to the floor.
- Engage your core and bring your elbow and knee in underneath you for a crunch.
- Extend them back out to the straight position, squeezing your glute.
- Switch to the other arm and leg and repeat the movement.
Outward Leg Circles
Don’t let this one fool you. It looks easy, but if you focus on squeezing that outer thigh and glute, you’ll definitely feel it.
Draw big circles with your toe, really hitting that back diagonal position each time.
You’ll do one side, then flip and repeat on the other.
How to perform:
- Lie down on one side, supporting your head with your hand or arm.
- Keep your bottom leg bent for stability and extend your top leg straight out.
- Lift your top leg and draw a large circle in the air with your toe.
- Focus on squeezing your glute and outer thigh as you circle backward.
- Complete the time on one leg, then flip over to perform on the other side.
Mountain Climbers
Here’s your cardio burst for this slim thick workouts at home routine.
You’ll drive your knees toward your chest as fast as you can while holding a plank.
If full speed is too much, slow it down to a step-in, step-out pace. The goal is to keep moving for the full time.
How to perform:
- Begin in a high plank position with your hands stacked directly under your shoulders.
- Keep your hips down in line with your body; do not let your booty pike up.
- Drive one knee in toward your chest, then quickly switch to the other leg.
- Continue alternating legs at a quick pace, as if running horizontally.
- If this is too difficult, slow the movement down to a step-in and step-out motion.
Good Morning to Squat
This combo move is perfect for slim to thick workout goals because it hits your glutes from two angles.
First you’ll hinge at the hips (good morning), stand up, then drop into a squat.
Really think about using your glutes to power each movement. They should be doing most of the work here.
How to perform:
- Stand with feet shoulder-width apart and place your fingertips by your ears.
- Hinge at your hips with a flat back, sending your booty back (Good Morning).
- Squeeze your glutes to stand back up straight.
- Immediately lower your hips down into a standard squat position.
- Stand back up from the squat and repeat the cycle (Hinge, Up, Squat, Up).
Reverse Crunch
Reverse crunches are sneaky effective for lower abs.
You’ll curl your hips off the floor and bring those knees in toward your chest.
If extending your legs all the way out is too challenging, just tap your feet on the floor between reps.
How to perform:
- Lie on your back with your legs extended or knees slightly bent.
- Press your lower back firmly into the floor to engage your abs.
- Lift your legs and curl your hips off the floor, bringing your knees toward your chest.
- Control your legs as you lower them back down toward the floor.
- You can extend your legs fully at the bottom or keep knees bent if needed.
Sumo Squat with Rise
This is your final exercise before we repeat, so give it everything you’ve got!
You’ll drop into a wide sumo squat, then rise up onto your tippy toes at the top.
Squeeze those inner thighs together as you rise—that’s the key to this workout for slim thick results.
How to perform:
- Stand with your feet wider than shoulder-width, toes pointed outward diagonally.
- Lower your hips into a deep sumo squat, keeping your chest lifted.
- Press up to standing, and as you reach the top, rise up onto your tiptoes (calf raise).
- Squeeze your inner thighs together as you rise up.
- Drop your heels, lower back into the squat, and repeat.
Cool Down Routine
You made it! Now let’s bring that heart rate back down.
These stretches will help your muscles recover and keep you flexible for your next session.
Take your time here. You earned it.
Deep Breaths
How to perform:
Stand tall. Inhale deeply as you sweep your arms up overhead. Exhale slowly as you lower your arms down. Repeat several times.
Side Stretch
How to perform:
Place one hand on your hip. Reach the other arm up and over your head, leaning to the side to stretch your obliques. Switch sides.
Forward Bend to Crouch
How to perform:
Start in a crouching position on the floor. keeping hands on or near the floor, straighten your legs to lift your hips into a forward fold (head to knees). Return to the crouch and repeat.
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.
