30 Minute Abs And Butt Toning Workout

30 minute abs and butt toning workout to do at home without equipment. Abs and booty-toning exercises to get a perfect lower body.

Watch the Video

Workout Info

Calorie Burn: 250 - 416

Workout Duration: 32 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Body Focus:

Workout Infographic

Workout Routine Snippet

  1. Standing Twist + Sumo Squat - 50 seconds
  2. Rest: 10 seconds
  3. Pulsed Frog squat - 50 seconds
  4. Rest: 10 seconds
  5. Sumo Squat + Side Crunch - 50 seconds
  6. Rest: 10 seconds
  7. Sumo squat touching the ground - 50 seconds
  8. Rest: 10 seconds
  9. Standing adductor stretch - 20 seconds - Left 20 seconds - Right
  10. Rest: 10 seconds
  11. Standing hip extension - 25 seconds - Left 25 seconds - Right
  12. Rest: 10 seconds
  13. Pulse Standing hip extension - 25 seconds - Left 25 seconds - Right
  14. Rest: 10 seconds
  15. Standing hip abduction - 25 seconds - Left 25 seconds - Right
  16. Rest: 10 seconds
  17. Pulse Standing hip abduction - 25 seconds - Left 25 seconds - Right
  18. Rest: 10 seconds
  19. Calf stretch toe pull - 15 seconds - Left 15 seconds - Right
  20. Water Break 10 seconds
  21. Rest: 10 seconds
  22. Mountain Climbers - 60 seconds
  23. Rest: 15 seconds
  24. Standing Full Side Crunch - 60 seconds
  25. Rest: 15 seconds
  26. Jump twist - 60 seconds
  27. Rest: 15 seconds
  28. Standing twist - 60 seconds
  29. Rest: 15 seconds
  30. High Knee Run - 60 seconds
  31. Rest: 15 seconds
  32. Step Back + Knee Kick - 30 seconds - Left 30 seconds - Right
  33. Water Break 10 seconds
  34. Rest: 10 seconds
  35. Alternated Power Crunch - 50 seconds
  36. Rest: 10 seconds
  37. Criss Cross - 50 seconds
  38. Rest: 10 seconds
  39. Windmill - 50 seconds
  40. Rest: 10 seconds
  41. Crossing legs hands on the ground - 50 seconds
  42. Rest: 10 seconds
  43. The Hundred - 50 seconds
  44. Rest: 10 seconds
  45. Side Crunch - 25 seconds - Left 25 seconds - Right
  46. Rest: 10 seconds
  47. Butt Lifts with one resting leg - 25 seconds - Left 25 seconds - Right
  48. Rest: 6 seconds
  49. Butt Lifts - 50 seconds
  50. Rest: 6 seconds
  51. Pulsed butt lifts - 50 seconds
  52. Rest: 10 seconds
  53. Side hip abduction with leg at 90° - 25 seconds - Left 25 seconds - Right
  54. Rest: 6 seconds
  55. Pulsed side hip abduction with leg at 90° - 25 seconds - Left 25 seconds - Right
  56. Water Break 15 seconds
  57. Rest: 10 seconds
  58. Lumbar Stretch leg rotation - 20 seconds - Left 20 seconds - Right
  59. Rest: 6 seconds
  60. Hamstring stretch - 20 seconds - Left 20 seconds - Right
  61. Rest: 6 seconds
  62. Buttocks Stretch - 20 seconds
  63. Rest: 6 seconds
  64. Back Elongation - 20 seconds

Step by Step Exercise Routine

GLUTEI IN PIEDI

1 Standing Twist + Sumo Squat 50 seconds

Rest: 10 seconds

2 Pulsed Frog squat 50 seconds

Rest: 10 seconds

3 Sumo Squat + Side Crunch 50 seconds

Rest: 10 seconds

4 Sumo squat touching the ground 50 seconds

Rest: 10 seconds

5 Standing adductor stretch 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

6 Standing hip extension 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

7 Pulse Standing hip extension 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

8 Standing hip abduction 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

9 Pulse Standing hip abduction 25 seconds - Left 25 seconds - Right

Rest: 10 seconds

10 Calf stretch toe pull 15 seconds - Left 15 seconds - Right

Water Break 10 seconds

CARDIO ABS

Rest: 10 seconds

11 Mountain Climbers 60 seconds

Rest: 15 seconds

12 Standing Full Side Crunch 60 seconds

Rest: 15 seconds

13 Jump twist 60 seconds

Rest: 15 seconds

14 Standing twist 60 seconds

Rest: 15 seconds

15 High Knee Run 60 seconds

Rest: 15 seconds

16 Step Back + Knee Kick 30 seconds - Left 30 seconds - Right

Water Break 10 seconds

ABS ON THE GROUND

Rest: 10 seconds

17 Alternated Power Crunch 50 seconds

Rest: 10 seconds

18 Criss Cross 50 seconds

Rest: 10 seconds

19 Windmill 50 seconds

Rest: 10 seconds

20 Crossing legs hands on the ground 50 seconds

Rest: 10 seconds

21 The Hundred 50 seconds

Rest: 10 seconds

22 Side Crunch 25 seconds - Left 25 seconds - Right

BUTT ON THE GROUND

Rest: 10 seconds

23 Butt Lifts with one resting leg 25 seconds - Left 25 seconds - Right

Rest: 6 seconds

24 Butt Lifts 50 seconds

Rest: 6 seconds

25 Pulsed butt lifts 50 seconds

Rest: 10 seconds

26 Side hip abduction with leg at 90° 25 seconds - Left 25 seconds - Right

Rest: 6 seconds

27 Pulsed side hip abduction with leg at 90° 25 seconds - Left 25 seconds - Right

Water Break 15 seconds

COOL DOWN

Rest: 10 seconds

28 Lumbar Stretch leg rotation 20 seconds - Left 20 seconds - Right

Rest: 6 seconds

29 Hamstring stretch 20 seconds - Left 20 seconds - Right

Rest: 6 seconds

30 Buttocks Stretch 20 seconds

Rest: 6 seconds

31 Back Elongation 20 seconds