The Best 20-Minute Butt And Leg Workout You Can Do With Zero Equipment

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This 20-minute leg and butt workout is part of the Women's Health 30-Day Workout Challenge. For this part of the exercise program, all you need is yourself and your mat to strengthen and tone your calves, thighs, and glutes with 16 bodyweight exercises.

I've designed this to be an AMRAP workout, meaning that your goal is to do as many reps as possible (with proper form!) for each move in the time allotted, rest as indicated, and then continue on to the next exercise. It's intended to be a low-impact, lower-body workout, but don't let that fool you. You're going to feel it the next day—but in a good way!

You can workout along with me by watching the video above, or keep scrolling for a breakdown of each move, including instructions and a visual exercise demo.

To access follow-along videos of each workout routine, download the All/Out Studio fitness app. Get your first month free with code FREE30 at checkout, or become a Women's Health+ member for 60 days free!

The Workout

Time: 20 minutes

Warmup: 4 moves (30 seconds each)
Round 1: 3 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
Round 2: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
Round 3: 5 moves (30 seconds each), repeat for two total rounds

Equipment: Mat

Warmup

For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move.

Hip Circles

How to: Start on mat on elbows and knees, keeping shoulders over elbows and hips over knees. Make circles in the air with your right knee, moving from the hip. Draw circle as wide as possible while keeping torso stable. Continue moving right knee in circles for 30 seconds, then switch legs and repeat on left leg for 30 seconds.

Down-Dog Leg Kick

How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Lift right leg straight back and up, keeping right foot firmly flexed. Bring right leg back down to mat, then repeat the move on left leg. Continue alternating legs for 30 seconds.

Side Leg Lift

How to: Start by lying on right side, feet flexed. Put left hand on ground in front of chest to stabilize the body. Keep the body in a straight line, tailbone tucked. With left foot flexed and leg straight, lift leg toward the ceiling. Depending on flexibility, stop somewhere between 45º-80º and lower back down. Continue lifting and lowering right leg for 30 seconds, then switch sides and repeat on left leg for 30 seconds.

Alternating Leg Lowers

How to: Start by lying on the back. Keep hands by hips with lower back pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Continue alternating legs for 30 seconds.

Quick tip: Only lower the leg as close to the ground as you can without arching your back to maintain proper form.

Round 1

For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.

Air Squat

How to: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive up through the heels to standing and repeat.

Single-Leg Deadlift

How to: Start standing with weight in right foot, right leg slightly bent. Lift left foot slightly off the floor, then reach left leg and left arm out in both directions while hinging at the hips until torso is parallel with the floor, forming one long line with body. Return to start. Complete as many reps as possible on right side in 45 seconds, rest for 10 seconds, then do as many reps as possible on left side in 45 seconds.

Pencil Jumps

How to: Start standing, feet shoulder-width apart. Keep arms by sides. Jump up and down by bouncing off the balls of the feet.

Round 2

For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.

Kneeling Extension

How to: Start in a kneeling position, then lower hips until they're sitting on heels. Reach arms straight in front of chest or hold over abs, which should be engaged. Pressing the tops of shoe laces into the ground, lift hips up until they are directly over the knees. Lower down and repeat.

Walk-Up Squat

How to: Start in a kneeling position, toes tucked under, knees hip-distance apart. Bring right foot forward to a half-kneeling position. Bring left foot forward, into a low squat. Come up to standing. Return to start by lowering down to a squat and bringing right knee down first. Complete as many reps as possible in 45 seconds, alternating the leg you start with.

Glute Bridge

How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt. Lift hips toward the ceiling, keeping core engaged. Lower hips back down to the ground until lower back presses into the mat.

hot Spider

How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart. Bring right knee out to side, toward right elbow, then return to plank position. Bring left knee out to side, toward left elbow, then return to plank position. Complete as many reps as possible in 45 seconds, alternating legs.

Round 3

Hold each exercise for 30 seconds, then proceed to the next move. Repeat for 2 total rounds.

Split Squat Iso Hold On Right Side

How to: Start in a kneeling position with right toe tucked under, 90º bends in both knees. Lift right knee 1-2 inches off the ground. Stay tall and keep core engaged.

Standing Splits On Right Side

How to: Start standing, feet together. Lift left leg behind you and up toward the ceiling, bringing body and arms forward and down until you can touch the floor with your fingers. Keep hips stable and left leg lifted.

Quick tip: You can maintain a slight bend in both knees if you have tight hamstrings.

Split Squat Iso Hold On Left Side

How to: Start in a kneeling position with left toe tucked under, 90º bends in both knees. Lift left knee 1-2 inches off the ground. Stay tall and keep core engaged.

Standing Splits On Left Side

How to: Start standing, feet together. Lift right leg behind you and up toward the ceiling, bringing body and arms forward and down until you can touch the floor with your fingers. Keep hips stable and right leg lifted.

Standing Straddle

How to: Stand with feet wide, about 3 feet apart. Keep toes pointed in, heels out. Hinge from hips and fold forward until you can place hands underneath shoulders on the ground.

But wait, there’s (lots) more! This is just one of the eight workouts in Women's Health's 30-day Fitness Challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use minimal or no equipment.

Monday: Lower-Body Dumbbell Workout

Tuesday: Upper-Body Bodyweight Workout or Upper-Body Dumbbell Workout

Wednesday: Cross-Training (Find Options Here)

Thursday: Full-Body Bodyweight Workout or Full-Body Dumbbell Workout

Friday: Bodyweight Abs Workout or Dumbbell Abs Workout

Saturday: Cross-Training (Find Options Here)

Sunday: Rest

And if you want streaming video versions of all eight workouts, download our All/Out Studio app (it comes with a free seven-day trial).