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20-Minute Abs and Glutes Burn Workout

This 20-Minute Abs and Glutes Workout Is Just 4 Bodyweight Moves

Target your booty and abs with this 20-minute bodyweight workout from ISSA-certified personal trainer and Under Armour trainer Sydney Torabi. In just four moves, it will help you build strength and muscle definition in your lower body and core. This workout also includes a little jumping to get your heart rate up and burn calories.

If you want to keep it low-impact, skip the hop in the first exercise and step your feet instead of jumping out wide in the plank jack. And for the squat jack with pulse, just skip the jack. Let's get to it!

20-Minute Abs and Glutes Burn Workout

Equipment needed: none

Directions: Warm up with five minutes of exercises like high knees, hip circles, and plank walkouts. For each of the four exercises ahead, perform 30 seconds, followed by a 15-second rest. Repeat each exercise for six rounds, resting 30 to 60 seconds between exercises. After the workout, cool down with this 10-minute stretching routine.

Exercise Name Time
Reverse lunge to single leg hop 30 seconds, followed by 15-second rest
Bear crawl + plank jack 30 seconds, followed by 15-second rest
Squat jack with pulse 30 seconds, followed by 15-second rest
Alternating V-ups 30 seconds, followed by 15-second rest

Keep reading for directions on how to do each exercise.

Image Source: Brynn Osborn

Reverse Lunge to Single-Leg Hop

  • Begin standing with the feet hip-width apart.
  • Step your right foot back into a reverse lunge. Tap it on the floor, then quickly drive the knee forward, hopping on the left foot.
  • Drive the foot back into a reverse lunge and continue going for 30 seconds on this side. Rest for 15 seconds.
  • Repeat five more times for a total of six rounds. Alternate legs every round so you do three rounds on the right and three rounds on the left.
Image Source: POPSUGAR Studios

Bear Crawl + Plank Jack

  • Begin in a plank position with the body in a straight line, shoulders over the wrists, and feet together.
  • Hop your feet forward a few inches, bending the knees, coming into a bear position with the shins parallel to the floor.
  • Hop your feet back to plank position. Perform a plank jack by hopping your feet out wide, then hopping them back together.
  • This counts as one rep.
  • Perform 30 seconds of reps followed by a 15-second rest.
  • Repeat five more times for a total of six rounds.
Image Source: POPSUGAR Studios

Squat Jack With Pulse

  • Begin standing with the feet together.
  • Hop the feet out coming into a squat, do one pulse up and down, then hop the feet back together.
  • This counts as one rep.
  • Do as many reps as you can with correct form for 30 seconds. Take a 15-second rest.
  • Repeat five more times for a total of six rounds.
Image Source: POPSUGAR Studios

Alternating Single-Leg V-Ups

  • Start lying on your back with your arms extended overhead.
  • Exhale and roll up while lifting your left leg up, reaching for your toes before rolling slowly back down to the mat. Repeat with the right leg.
  • Continue alternating legs for 30 seconds, followed by a 15-second rest.
  • Repeat five more times for a total of six rounds.
Image Source: POPSUGAR Studios

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