A 30-Minute Body Weight Glute Workout That Will Make Them Burn

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If you’re looking to give your glutes a serious workout, a dedicated 30-minute session can be just the ticket to feeling the burn and seeing the benefits. This routine is designed to challenge those muscles, working them from every angle to promote growth, strength, and endurance.

With a mix of classic exercises and some you might not have tried before, your glutes won’t know what hit them. You don’t need any fancy equipment either—just your own body weight, commitment, and maybe a mat for comfort. So clear some space, grab a timer, and get ready to push your glutes to the limit. This high-intensity workout is not only about building muscle—it’s also about boosting your metabolism and sculpting a powerful lower body that carries you confidently through life’s challenges.

Warm-Up Routine

Before you jump into your glute workout, it’s key to get your muscles warmed up. Warming up increases your circulation, improves flexibility, and reduces the risk of injury. You’ll want to focus on dynamic movements that engage the muscles you’re about to work on.

Start by jogging in place for about a minute. This gets the blood flowing and your heart rate up. If you want to get your arms involved as well you can opt to do jumping jacks.

After you’ve got a light sweat going, move onto leg swings. Hold onto a wall or chair for balance, and swing one leg forward and back, then side to side, 15 swings in each direction per leg.

Next, introduce some high knees. Stand tall, run in place, and bring your knees up toward your chest as high as possible. Pump your arms to maintain your balance and increase intensity. Do this for about 30 seconds.

These exercises are designed to prepare your body for a killer glute workout, so make sure you give them your all!

The 30-Minute Glute Burner

You’ve got half an hour and a commitment to set your glutes on fire. This workout is tightly packed to make every minute count, building strength and endurance in your lower body.

Workout Structure

First things first, you’ll tackle this session with no need for equipment—just your determination to push through. You’ll spend five minutes warming up, followed by 20 minutes of alternating high-intensity exercises with accurate form, and then cool down with a five-minute stretch to complete your routine. Each exercise focuses on targeting your glutes and will be performed for 45 seconds, with 15 seconds of rest in between. After each round, you take a full one-minute break. Keep your transitions quick and your rest periods honest.

Exercise Line-Up

Squats: Stand with your feet shoulder-width apart. Send your hips back and down as if sitting in an invisible chair; keep your back straight and chest lifted. Push through your heels to return to the starting position.

Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower down slowly.

Donkey Kicks: Get on all fours, hands under shoulders and knees under hips. Kick one heel up towards the ceiling, keeping your knee bent at 90 degrees. Return to the start position and repeat on the other side.

Side Lunges: Stand with feet together. Take a wide step out to the side, bend the stepping leg at the knee, and push your hips back. Keep your other leg straight. Push off from your bent leg to return to the starting position. Repeat on the other side.

Flow from one move to the next with minimal rest, ensuring you maintain form. Each exercise is your chance to further sculpt and strengthen your glutes, making every second of those 30 minutes count. Remember, controlled movements and full range of motion are your tickets to a deeper burn.

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Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.