20 Min Glute + Abs Core Workout | No Equipment, High Intensity, No Repeat

Ready to power through a 20 min glute + abs core workout designed to lift your glutes, tighten your core, and leave you sweating in the best way. This no equipment, no repeat, high-intensity routine keeps you moving the entire time with 45s on and zero rest, building both strength and endurance.

You’ll target your glutes, hamstrings, lower abs, obliques, and deep core muscles using controlled bodyweight movements that hit hard without needing any gear. Whether your goal is a stronger core, more glute activation, or a full lower-body burn, this session delivers a balanced mix of glute work + abs core exercises in just 20 minutes.

Perfect for anyone who wants an at-home glutes and core workout, beginners pushing for progress, or advanced lifters wanting an efficient burnout day.

Let’s crush it together. 🔥

00:00 – INTRO
00:20 – SIDE CLAMSHELL (L)
01:05 – SIDE CLAMSHELL PULSES (L)
01:50 – LEG RAISES + HAMSTRING CURL(L)
02:35 – KICK BACK(L)
03:20 – SIDE CLAMSHELL (R)
04:10 – SIDE CLAMSHELL PULSES (R)
04:50 – LEG RAISES + HAMSTRING CURL(R)
05:40 – KICK BACK(R)
06:25 – SIDE CRUNCH (R)
07:10 – SIDE CRUNCH (L)
07:55 – DONKEY KICK (R)
08:40 – DONKEY KICK (L)
09:30 – CRUNCH + GLUTE BRIDGE
10:15 – HANDS OUT + LEGS OUT + IN
10:55 – SINGLE + DOUBLE LEG KICKS
11:45 – HOLLOW HOLD + BICYCLE CRUNCH
12:30 – LEG RAISES (R)
13:20 – LEG RAISES PULSES (R)
14:05 – LEG RAISES (L)
14:50 – LEG RAISES PULSES (L)
15:35 – REVERSE PLANK
16:20 – LOW PLANK HOLD
17:05 – TUCK OUT IN + 4 SCISSOR KICKS
17:50– LEGS DROPS
18:35– SIDE LEG RAISE (R)
19:20– SIDE LEG RAISE (L)
20:10 – REVERSE CRUNCH
21:00 – WELL DONE