Kirsten’s Favourite No-Equipment Glutes Workout

Kirsten’s Favourite No-Equipment Glutes Workout

Kirsten Scott, Yoga Teacher, Holistic Health Coach & Personal Trainer, Gives us Her Favourite No-Equipment Glutes Workout Will Literally Lift Your Butt

 To help you boost your overall fitness and tighten your butt at the same time I have put together a 20-minute butt-blaster workout you can do anywhere, anytime. I’ve designed this workout to help you work up a really good sweat and whip your booty into shape, no matter where you are. All you need is 20 minutes, a couch, chair or bench, a timer and readiness to work your butt off.

You are aiming for as many rounds as you can in 20 minutes. Set your timer and do each exercise back-to-back until you’ve done all movements to complete one round. You can then give yourself a 60-second break to catch your breath (only just) before you start the next round. Tip: remember the muscles you are working. The glutes are the largest and most powerful muscle group in the human body so make sure you are focusing on contracting those butt muscles and making each movement powerful.

Peach emojis at the ready.

20-Minute AMRAP (As Many Rounds As Possible)



Take five minutes to warm up with some cardio before you begin this workout. Warming up will help prevent injury, help lubricate your joints so you can move more freely and increase oxygen and blood flow to your tissues and muscles.



Get ready, set your timer and GO…


Squat Jumps

  • Start in a standing position with your feet shoulder-width apart
  • Keeping your back flat and chest up (spine in alignment), squat down until your thighs are parallel to the floor
  • When you reach the bottom of the squat, jump straight up in the air as high as possible, using your arms for momentum if you wish
  • When you touch the floor again, immediately squat down and jump again
  • Repeat for the recommended amount of repetitions.


Curtsy Lunge

  • Stand with your feet hip-width apart, hands on your hips
  • Take a big step back with your left leg, crossing it behind your right
  • Lower your left leg until your knee touches the ground and return to the starting position
  • Repeat on opposite leg for the recommended amount of repetitions.

Jumping Lunge

  • Begin in a lunge position
  • Jump up and quickly swap leg positions in mid-air, whilst keeping your torso straight;
  • Raise your hands to gain height
  • Land in the lunge position bending your knees to absorb the impact
  • Launch straight into the next jump switching your feet once more and landing in your original lunge position and repeat.

Glute Bridge

  • Begin by laying on the floor with your feet flat and knees bent
  • Raise one leg off of the ground and lengthen it keeping it in line with the opposite knee. This will be your starting position
  • From here, drive through the heel, extending your hip upward and raising your glutes off of the ground
  • Extend as far as possible, pause for a 2-second squeeze and then return to the starting position
  • Complete all reps on one leg before switching legs.



  • Lay on one side with your knees bent.
  • Keep your heels connected and open your knee up and then release it down.
  • Complete all reps on one leg before switching legs.


Rest for maximum 60 seconds then STRAIGHT back into it!

When your 20 minutes is up, catch your breath with a slow walk around, have a stretch and then refuel with Eimele.

Also in Blog

Not everyone needs 8 hours of sleep. Here’s how to find your magic number.
Not everyone needs 8 hours of sleep. Here’s how to find your magic number.
Although eight hours of sleep is often recommended as the ideal, not everyone needs that amount. Have you noticed that you struggle to open your eyes after 6 hours of sleep, while your partner might be bouncing out of bed bright eyed and bushy tailed with the same amount, or even vice versa? New research [...]

Continue Reading

How coffee supports heart health
How coffee supports heart health
Your daily cup of brew isn’t just part of your morning routine, it actually has great health benefits including boosting the metabolism, burning fat and providing your body with powerful antioxidants. But that’s not all. Now recent research indicates that drinking coffee also reduces the risk of heart failure. The study was run over a [...]

Continue Reading

Best ways to eat for your genes
Best ways to eat for your genes
We are all unique. From the colour of our eyes to the whether we can roll our tongue, we all have a special genetic makeup that requires different nutrients. Understanding your genes is key to uncovering how we process certain foods in our body and whether we need to supplement with certain foods in order [...]

Continue Reading