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No-Equipment 20-Minute Lower-Body Workout

Build Lean Muscle With This 20-Minute Abs, Butt, and Leg Workout by Brittany Watts

Oct 30 2020

When's the last time you did a workout that took less than 30 minutes and left you feeling strong and in a better mood than when you started? If you can't remember, we recommend bookmarking this page, because this 20-minute bodyweight workout from Brittany Watts, a NASM-certified and Performix House trainer will do just that.

Not to mention, it can help you develop lean muscle in your lower body, especially in the glutes (but you're going to have to be consistent with training and your nutrition for those results!). "Efficient and effective, this workout is perfect if you don't have a lot of time," Watts told POPSUGAR.

If you're looking for something that will have you feeling mentally and physically good, grab some water and get ready to move your body!

Brittany Watts's 20-Minute Bodyweight Abs and Lower-Body Workout

Directions: Before getting started, Watts said to do a dynamic warmup, incorporating exercises like plank walkouts, leg swings, and jumping jacks — here's one we really like.

This workout is broken up into three circuits. You'll complete all three exercises in each circuit for the designated reps/time, taking little to no rest in between each exercise. Once you've finished all three exercises, take 30 seconds of rest, repeat the circuit two more times for a total of three rounds, and then advance to the following circuit.

Don't forget to cool down and stretch and maybe even foam roll once the workout is over.

Circuit 1

  • Circuit 1, exercise 1: high knees: 30 seconds
  • Circuit 1, exercise 2: squat jump: 20 reps
  • Circuit 1, exercise 3: reverse lunge to curtsy lunge: 15 reps (each leg)

Rest for 30 seconds and then repeat for a total of three rounds.

Circuit 2

  • Circuit 2, exercise 1: forward backward lunge: 15 reps (each leg)
  • Circuit 2, exercise 2: lateral lunge with knee drive: 15 reps (each leg)
  • Circuit 2, exercise 3: squat pulse: 30 seconds

Rest for 30 seconds and then repeat for a total of three rounds.

Circuit 3

  • Circuit 3, exercise 1: plyo lunge: 20 reps (each leg)
  • Circuit 3, exercise 2: kneel to squat: 15 reps (each leg)
  • Circuit 3, exercise 3: overhead reach to knee drive: 25 reps (each side)

Rest for 30 seconds and then repeat for a total of three rounds.

Image Source: Getty / jacoblund

1. Circuit 2, Exercise 1: Forward Backward Lunge

  • Stand with the feet together.
  • Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
  • Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
  • This counts as one rep.
  • Complete 15 reps on each leg.
Image Source: POPSUGAR Photography / Kathryna Hancock

2. Circuit 2, Exercise 2: Lateral Lunge With Knee Drive

  • Start standing tall with your feet about hips width apart.
  • With control, step your right leg out to the right coming into a lunge. Your left leg should be straight and there should be a bend in your right knee.
  • With most of your weight on your right leg/foot, push through your right heel as you simultaneously drive your right knee up and off the ground, returning to a standing position. Keep your foot flexed (don't point your toes down).
  • If this is too hard, you can return to the starting position and then lift your right knee up. Be sure to keep a 90-degree angle at the right knee and right hip — this is the part of the exercise that fires up your abs.
  • This counts as one rep.
  • Complete 15 reps on each side.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Circuit 3, Exercise 1: Plyo Lunge

  • Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
  • Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
  • Jump your feet back together to complete one rep.
  • Complete 20 reps on each leg.

If you find plyo lunges hard on your knees, do alternating back lunges instead.

Image Source: POPSUGAR Photography / Maria del Rio

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