Skip to main content
  1. Home
  2. Health & Fitness

This 15-minute home workout routine targets your core, glutes, and thighs in four moves

Don't have time to go to the gym? Here's the solution

By
Profile view of a young and fit man doing kneeling lunges with a pair of dumbbells at home
AntonioDiaz / Adobe Stock

Getting the right workout combination in a limited amount of time is challenging. It can be time-consuming to get everything fit, especially when you’re looking to exercise multiple areas of the body. Quick at-home workouts can often target only one area at a time, proving difficult to get a well-rounded fitness routine down quickly. However, thanks to the power of social media, it’s easy to get all the significant areas in one quick 15-minute routine. 

In an Instagram video, fitness creator Sadielee Thomas showcases four quick exercises that require very little equipment but will still give your core, glutes, and thighs enough of a workout to count. Since you only need 15 minutes to complete this workout, you can take this routine home or whenever you’re traveling. With no need for excess space, you can do this in the comfort of a hotel room or bedroom. Between the various hidden lunges and butt exercises sprinkled throughout the routine, you can be certain your glute muscles will get quite the exercise in just 15 minutes. 

Recommended Videos
Related

15-minute at-home workout

Complete each exercise for 30 seconds and rest for 30 seconds for five rounds without breaks. For those with a little more time, add a few extra rounds or increase your time for each exercise to get in a little longer of a workout. 

Inner leg thigh raises while lying on your side

While lying down on one side, lift the leg closest to the ground while extending your outside arm towards the lifted leg. Make sure to alternate between sides. 

Dumbell rows with leg raises

While in a kneeled plank position, hold a dumbbell in one hand and raise it into a row position. At the same time, lift the contrasting leg into a lift. Repeat on the other side.

Weighted lunges to narrow lunge pulses

Grabbing a weight on both sides, alternate between a regular lunge and a narrow stance lunge. Alternate with a different leading leg to target both legs equally.

Lunge to single-leg deadlift

Once again, in a lunge position, go down into a regular lunge. When returning up, remain in a lunge position and go into a single-leg deadlift. Once more, alternate legs for equal coverage.

These quick and small exercises are enough for those with minimal time to work out the three main areas you want to target. While many core exercises, glute exercises, and thigh exercises require gym equipment, these four exercises only require dumbbells. Even if you don’t have dumbbells at your reach, you can use a variety of weighted household objects that can take its place. Anything from water bottles to canned goods can be a temporary dumbbell to get your workout session in.

Editors' Recommendations

Topics
Leslie Leon
Leslie Leon
Leslie is a Los Angeles-based writer and content creator. She is always researching and finding the latest fashion trends…
5 effective resistance band back exercises to add to your workout
Develop a strong back with these resistance band exercises
resistance band back exercises young man exercising with elastic on orange background view

Resistance band back exercises are a versatile and effective way to strengthen your back muscles at home, at the gym, or even when traveling. With the convenience of resistance bands, you can perform a variety of exercises that target the different muscles in your back, promoting better posture, reducing the risk of injury, and improving overall strength. 

Whether you’re a fitness enthusiast or just starting out, incorporating resistance band back exercises into your routine can lead to significant improvements in muscle tone and endurance.
Can I train back with resistance bands?

Read more
This is the best push day workout routine for size and strength
Add these effective pushing exercises to your push day workout
man wearing black shirt laying on bench in gym lifting weights

Life pushes and pulls you in different directions, but push day is the time to push the boat out or, more specifically, push the barbell or dumbbell up. You use your pushing muscles all the time, including pushing open doors and pushing a cart around the grocery store. From the old-fashioned push-ups to a classic bench press, we’ve listed the top 6 push day workouts to flex those upper body muscles. 
What is a push-day workout?

You use certain upper body muscles for pushing, like your shoulders, triceps, and chest. A push-day workout incorporates specific exercises that work these pushing muscles and improve muscle strength and size. Think of compound pressing exercises, such as push-ups and bench presses, as well as isolation exercises, like lateral raises.

Read more
Why strength training should be an essential part of your gym routine
Resistance training benefits: 13 great reasons to go to the gym
Man doing curls

Strength training (also referred to as weightlifting or resistance training) involves more than just building muscle. Getting stronger is certainly a plus, but there are numerous benefits to strength training beyond that. And whether you are a gym goer or you prefer outdoor workouts or exercising at home, you can participate in this activity. You don't need a ton of expensive equipment; general resistance is the only thing required.
In fact, any form of resistance works, from dumbbells to barbells, kettlebells to weight machines, and resistance bands to just your own body weight. The key is just to place your muscles under a load.
A good set of resistance bands, adjustable dumbbells, or even a TRX suspension trainer can be all you need at home to get in a challenging, total-body strengthening workout. If you’ve been counting yourself out of strength training workouts because the gym just isn’t your scene or you’ve been reluctant to venture over from the cardio equipment at your gym to the weights, keep reading for a list of the benefits of strength training, which may be just the inspiration you may need to diversify your workout routine and take your fitness to new levels.

Benefits of strength training
In addition to its versatility and convenience, strength training is an efficient and effective workout that provides a variety of physical and mental health benefits, including the following.

Read more