This muscle-defining workout targets your abs and glutes in just 30 minutes

Three circuits to help build strength in your core and tone your glute muscles

Woman works out her abs and glutes
(Image credit: Getty)

Everyone loves to save themselves some time. Whether that's at work or when it comes to cooking and fortunately, efficiency can be applied to your fitness regime as well. With multiple muscle workouts like this core and glutes routine, you can kill two birds with one stone.

If you're familiar with the best ab workouts and the best glute exercises, then this 30-minute session designed by Heather Robertson (opens in new tab) is a good way to spice up your usual regime. Your core and glute muscles are both very large areas of muscle that your body depends on day-to-day so it's important you work on strengthening them.

This session doesn't require any equipment but there is the option to add one of the best resistance bands to some of the exercises. The good thing about using a band in your training is that it's a low-impact way to strengthen and condition your muscles they provide varying levels of resistance to help your muscles tear and grow stronger without the need for weights.

Heather Roberston is a certified personal trainer who is well versed in creating home-friendly, minimal equipment workouts. For this workout, she provides demonstrations of the three circuits to be completed. Each exercise is performed for 30 seconds followed by 10 seconds of rest in between.

Watch Heather Robertson's Core & Booty 30-Minute Workout

While the idea of having a perky bum or a set of washboard abs can be a big aesthetic goal for many, it's worthwhile noting just how large a role both these muscle groups play in your overall health and fitness.

Your glute muscles play a key role in holding you upright. They help with maintaining good pelvic alignment, can help with stability and balance, and assist in driving us forward while walking and running. Plus, they provide great support for your lower back when weight lifting. You should notice a set of strong glutes will come in handy when learning how to deadlift properly.

Meanwhile, why are core muscles so important? Well, whenever you perform tasks that involve lifting, pushing, pulling, or balancing your core muscles are being used. The stronger your core muscles are the better and you can significantly lower the chance of injury in everyday tasks that involve force or during other sports.

If you'd like to develop and strengthen the muscles in your core and glutes, then Roberston's workout is a helpful place to start. You will find a list of all the exercises you will need down below.

Circuit one

  • Bear Kickback
  • Plank Leg Lifts
  • Side Plank + Lift
  • Side Plank + Lift

Circuit two

  • V Lift + Pulse
  • Butterfly Bridge
  • Bridge Pulses
  • Suitcase Crunch

Circuit three

  • Rear Kick (L)
  • Rear Kick (R)
  • Plank Toe Taps
  • Squat, Tap + Twist

Once you build up a good base strength in these muscle groups you might find yourself looking for a greater challenge. You can keep this up without weights and still see growth and definition happen as long as you increase the reps and the resistance levels of your bands. Alternatively, you can increase the challenge on your muscles by adding in some of the best adjustable dumbbells to your training and help boost muscle hypertrophy.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. 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.