15-Minute “Butt & Gut” Blast Workout

Who doesn’t love a sculpted butt and flat abs? Who doesn’t love the feeling of slipping into a pair of skinny jeans or feeling confident in a bikini? I know I do! That’s why I created this “butt & gut” workout to whittle your waistline and perk-up your rear-end. Best of all, this workout is super-fast and equipment-free. All you need is a floor, a timer, and 15 minutes! Let’s get training!

Workout Instructions: Set timer to alternate between 20 and 40 second intervals (starting with 20 seconds). Perform each exercise consecutively. Repeat this circuit 3x.

Exercise 1: Russian Twists

  • Sit on a mat
  • Lean back (core engaged and back flat) with heels anchored into the floor
  • Lift the elbows to shoulder height with fingertips touching
  • Twist side-to-side, aiming your elbows toward the floor (head in-line with the spine; chin off the chest)
  • Repeat for 20 seconds

Exercise 2: Donkey Kicks (Left Leg)

  • Get into a table-top position (hands under shoulders; knees under hips; hips facing the floor; head in-line with the spine)
  • Extend your leg behind you, foot flexed (pretend you’re a donkey kicking through its stall; think about pushing your heel into the wall behind you)
  • Lower the knee back toward the floor (without touching)
  • Repeat for 40 seconds

Exercise 3: Reverse Crunch

  • Lie on your back
  • Place the hands under your bum
  • Bring the knees in toward your chest, lifting the butt slightly (try not to use momentum)
  • Lower the heels toward the floor (or extend your legs straight for an added challenge)
  • Repeat for 20 seconds

Exercise 4: Donkey Kicks (Right Leg)

  • Get into a table-top position (hands under shoulders; knees under hips; hips facing the floor; head in-line with the spine)
  • Extend your leg behind you, foot flexed (pretend you’re a donkey kicking through its stall; think about pushing your heel into the wall behind you!)
  • Lower the knee back toward the floor (without touching)
  • Repeat for 40 seconds

Exercise 5: Leg Raises

  • Lie on your back
  • Place the hands under your bum
  • Lift the head and shoulders off the mat (chin off the chest)
  • Extend your legs (keep the legs as straight as possible; lower back pressed into the mat)
  • Lower both legs toward the floor, hovering right above the mat
  • Lift the legs until your feet are over your hips
  • Repeat for 20 seconds

Exercise 6: Glute Bridge

  • Lie on your back (head resting on the floor; arms by your sides; heels planted under the knees)
  • Lift the booty as high as possible, squeezing the glutes and pressing the heels into the floor
  • Hold for 40 seconds

Exercise 7: High or Low Plank with Knee Taps

  • Begin in a high plank position (hands directly under the shoulders; head in-line with the spine; toes planted into the floor; body in a long, straight line) or a low plank position (elbows on the floor directly under the shoulders; head in-line with the spine; toes planted; body in a straight line)
  • Alternate lowering one knee toward the floor and lightly tapping the ground
  • Repeat for 20 seconds

Exercise 8: Modified Side Plank (Right Side)

  • Lie on your side
  • Place your elbow on the floor, directly under the shoulder
  • Straighten and extend your top leg, placing the knee of your lower leg into the mat (everything from your head to your toe should be in a straight line, like you’re between two panes of glass)
  • Extend your top arm toward the ceiling
  • Lift your hips toward the ceiling, engaging the side of your waist (pretend there’s a rope tied around your waist and it’s pulling you upward)
  • *Optional* Lift and lower the hips
  • Hold for 40 seconds

Exercise 9: Scissors

  • Lie on your back
  • Place your hands under the bum
  • Lift the head and shoulders off the mat (chin off the chest)
  • Extend your legs (keep the legs as straight as possible;  lower back pressed into the mat)
  • Lower one leg toward the floor (stopping right above the mat), keeping the opposite leg straight and extended toward the ceiling *Note: if the abs or lower back are hurting, bend the legs to 90-degrees*
  • Alternate lifting and lowering the legs for 20 seconds

Exercise 10: Modified Side Plank (Left Side)

  • Lie on your side
  • Place your elbow on the floor, directly under your shoulder
  • Straighten and extend your top leg, placing the knee of your lower leg into the mat (everything from your head to your toe should be in a straight line, like you’re between two panes of glass)
  • Extend your top arm toward the ceiling
  • Lift your hips toward the ceiling, engaging the side of your waist (pretend there’s a rope tied around your waist and it’s pulling you upward)
  • *Optional* Lift and lower the hips
  • Hold for 40 seconds

**Are you looking for more butt and gut-chiseling workouts? Check out our free 15-Day Flat Abs Challenge for 15-minute,  no-equipment-workout routines delivered straight to your inbox! Click here to get started!**

This workout was created by our very own Trainer Andi.

5 Comments

  • Tammy VanBelle

    Reply Reply September 15, 2016

    Spectacular target workout, question what app or timer do you use to keep on track with change of exercises? I’m legally blind and find it difficult to view certain timers out there, I use my ipd often and love the versatility. Any recommendations for a timer?
    Thank you,
    Tammy
    tvanbelle@cogeco.ca

  • Jessica

    Reply Reply September 15, 2016

    Butt and Gut workout Done…finished! Today was my rest day for my r2 15 day challenge and still knocked out a workout! Feeling great…thank you Andi…

  • Brenda

    Reply Reply September 15, 2016

    Do you do each exercise for 40 seconds without a break

  • Jennie

    Reply Reply September 15, 2016

    Love this ???????? thanks for a great workout xxx

  • Sandy

    Reply Reply September 16, 2016

    Thanks so much for a great workout! Definitely going to enjoy doing the 15 day challenge Oct 3.

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