30 Minutes Intermediate Glutes Workout with No Equipment
A 30 minutes fat loss workout targeting your glutes using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach an ankle strap to a low cable or get on all fours for bodyweight version.
- Extend your hip to push your foot straight back behind you.
- Squeeze your glute at the peak contraction and hold for 1-2 seconds.
Start on all fours with hands under shoulders and knees under hips.
Form cues
- Start on all fours with hands under shoulders and knees under hips.
- Keep your right knee bent at 90 degrees and drive your heel toward the ceiling.
- Squeeze the glute hard at the top — your thigh should be parallel to the floor.
Finish strong — take the last set close to failure.
Form cues
- Set up as for a standard hip thrust with your upper back on a bench.
- Extend one leg out straight or pull the knee toward your chest.
- Drive through the heel of the working leg, thrusting your hips up to full extension.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Glutes Training Tips
- *Hip thrusts allow the highest glute activation of any exercise — load them heavy.
- *Squeeze at the top of every rep for a full second to maximize the contraction.
- *Wider stances in squats and deadlifts shift more work to the glutes.
Get this glutes workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.