This 15-minute ab and butt workout builds definition in your core and glute muscles

A quick workout to help you build and tone your stomach and bum - no equipment needed!

Man and woman perform a plank for a core workout
(Image credit: Getty)

Not only is it nice to spot definition in your tummy and bum but most importantly, having a strong core and glute muscles makes other exercises and everyday activities a lot easier. If you like to keep your lower body workouts short and sweet, you can train your abs and butt in just one 15-minute routine.

You may already train these areas using the best workouts for abs or best glute exercises, but this no-equipment workout will introduce you to a collection of fresh moves perfect for strengthening and toning your core and butt.

No-equipment workouts that you can complete anywhere, whether that's the gym or your living room, is what fitness platform MadFit is all about and this quick routine is a perfect session to kickstart any new fitness plan. 

The workout is split into two rounds, you'll perform each exercise for 45 seconds on, followed by a 15-second rest, and will take a longer rest of 30 seconds between each round. 

Since the routine involves various core exercises, you'll find yourself on the floor for a few moves so do grab one of the best yoga mat to place under your back for an added layer of support.

With no equipment involved, you'll only use your body weight to train the two muscle groups. Bodyweight exercises help to vastly improve your cardiovascular endurance and muscle strength at the same time.

As you move your body throughout the workout your heart rate will elevate, burning energy and torching fat in the process. All the while, your body weight combined with gravity will help promote muscle growth.

This routine comes from Maddie Lymburner, the face behind the friendly fitness training app MadFit. Lymburner built her online fitness profile from posting home workout videos to YouTube, which as you can imagine really took off over the pandemic.

Her workouts are designed for beginners and experienced individuals looking to reach their fitness goals. Each routine typically focuses on developing lean muscle while also improving mobility and flexibility. 

Trying out the video above can assist you in working out with the correct form as Lymburner demonstrates each exercise with you. If you want to take things at your own pace the first time around, here's the moves you need to complete it.


  • Double Pulse Jump Squat
  • Scissor Crunches
  • Glute Bridge Sit-Up
  • Reverse Plank Walk Out
  • Reverse Lunge Kick Back
  • Plank Kickbacks
  • Single Leg RDL

This workout is excellent for improving strength in the lower body but if you finish this and feel energized to train your upper body, why not try some of the best at home chest workouts. Another fifteen minutes dedicated to your upper body will mean you have completed a whole body workout in just half an hour!

If home workouts are your preferred way of working out then it could be worthwhile getting a best kettlebell. The kettlebell is a versatile weight that includes a handle, improving your grip and helping you build powerful forearm strength.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.