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

Leave A Response

* Denotes Required Field