20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

From warmup to cooldown, this quick workout is a little over 20 minutes, so it should be easy to fit into your busy day. In the first circuit, we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all.

Read up on the specifics of each more here, then print the workout to take to the gym.

Image Source: POPSUGAR Studios

20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

From warmup to cooldown| this quick workout is a little over 20 minutes| so it should be easy to fit into your busy day. In the first circuit| we recommend using 10-pound weights| but these moves will still be effective with lighter weights or no weights at all.

Read up on the specifics of each more here| then print the workout to take to the gym.

Image Source: POPSUGAR Studios

A Hardcore Cardio and Strength Workout For Killer Abs

Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this quick| 20-minute workout. It alternates between jumping rope and standing ab exercise| so you can tone your belly while burning serious calories in just 20 minutes. We use one eight-pound dumbbell in this workout to increase the toning potential of each exercise. No weights? No problem. This workout will still be effective without them.

Learn the details of the strength-training moves below| then print this workout| and start jumping!

Low to High Woodchop

Squat and twist to hold the dumbbell on the outside of your left leg. Exhale and lift the weight diagonally across your body| ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed. Weighted Side Bend

Hold the dumbbell above your head| squeezing your ears with your upper arms to activate your core. Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright| and then slowly to the left. Keep your pelvis still as you bend to the side. Kick Crunch

Exhale to engage the abs as you kick your right leg up| bringing your left hand to your right toes| doing a small crunch. Repeat on the other side. Rotate Row

Start in a shallow squat| holding the weight in your right hand. Pull your elbow back| squeezing your right shoulder blade toward your spine while you twist to the right. Do for 30 seconds| then switch sides. Overhead Circle

Stand with your feet slightly wider than your hips with your knees soft. Hold the dumbbell overhead with both hands. Keeping your abs pulled to the spine| circle the weight around your head starting to the left. Your ribs can move slightly| but your pelvis should stay still. After 30 seconds| reverse direction and circle to the right.Image Source: POPSUGAR Photography

A Hardcore Cardio and Strength Workout For Killer Abs

Combine cardio with core work to reap the flat-belly benefits of both types of sweat sessions in this quick, 20-minute workout. It alternates between jumping rope and standing ab exercise, so you can tone your belly while burning serious calories in just 20 minutes. We use one eight-pound dumbbell in this workout to increase the toning potential of each exercise. No weights? No problem. This workout will still be effective without them.

Learn the details of the strength-training moves below, then print this workout, and start jumping!

Low to High Woodchop

Squat and twist to hold the dumbbell on the outside of your left leg. Exhale and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed. Weighted Side Bend

Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core. Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side. Kick Crunch

Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch. Repeat on the other side. Rotate Row

Start in a shallow squat, holding the weight in your right hand. Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. Do for 30 seconds, then switch sides. Overhead Circle

Stand with your feet slightly wider than your hips with your knees soft. Hold the dumbbell overhead with both hands. Keeping your abs pulled to the spine, circle the weight around your head starting to the left. Your ribs can move slightly, but your pelvis should stay still. After 30 seconds, reverse direction and circle to the right.Image Source: POPSUGAR Photography

Get Faster While Burning Belly Fat: Treadmill Intervals

Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout| day five of our Better-Body Challenge| plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina| but it also increases the calories you burn when the workout is over.As always| feel free to adjust the speed up or down as necessary; just make sure you’re challenging yourself. If you’re looking to try running intervals but want to start a little slower| try this beginner’s interval plan.Click here for a printable version of this workout.

Image Source: Shutterstock

Get Faster While Burning Belly Fat: Treadmill Intervals

Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout, day five of our Better-Body Challenge, plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over.As always, feel free to adjust the speed up or down as necessary; just make sure you’re challenging yourself. If you’re looking to try running intervals but want to start a little slower, try this beginner’s interval plan.Click here for a printable version of this workout.

Image Source: Shutterstock

A Printable Workout to Target Your Legs and Core in Just 20 Minutes

A Printable Workout to Target Your Legs and Core in Just 20 Minutes

It’s time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. This workout only takes about 20 minutes from warmup to cooldown| so it should be a breeze to fit into your day. In the first circuit we recommend using 10-pound weights| but these moves will still be effective with lighter weights or no weights at all. Here’s a printable version of the workout so you can do it just about anywhere.

Directions: After warming up with light cardio for three minutes| repeat each three-exercise circuit twice. Stretch for three minutes to cool down.

| Circuit One: Side Lunge to Curtsy Squat

Reps: 10 each side

  • Holding a 10-pound dumbbell at your chest| step your left leg wide to the left coming into a lateral lunge| bending your left knee. Keep your chest lifted and your weight in your left heel.
  • Push off with your left foot| and cross the left leg behind your right coming into a curtsy| bending both knees. This completes one rep.
  • Step out to the left returning to your side lunge; continue alternating between these two moves for a total of 10 reps. On the last rep hold the curtsy and pulse up and down in a one-inch range 10 times to work the glutes even more. Then repeat on the other side.

Combining these two moves will work your butt from multiple angles to help lift and sculpt your backside.

| Circuit One: Woodchop

Reps: 12 each side

  • Stand with your feet slightly wider than hip-width holding a 10-pound dumbbell.
  • Squat and twist to the right| bringing the weight to the outside of your right knee.
  • Exhale and twist to the left while raising your arms overhead| pivoting on your right foot. This completes one rep.
  • Do 12 reps on each side.

We love a full-body ab exercise for functional fitness| and this move works the entire middle of your body| firming the muffin-top area.

| Circuit One: Single-Leg Touch

Reps: 12 each side

  • Holding a 10-pound dumbbell in your right hand| stand on your left leg with your right foot lifted.
  • Keeping your back flat| bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
  • Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
  • Do 12 reps each leg.

This exercise fires up your booty through a large range of motion while working your entire lower body too.

| Circuit Two: Sumo Squat Series

Reps: 10 squats| 10 pulses| 10 pulses knees back| 10 pulses with heel up

  • Begin in a wide stance with your legs turned out and your toes pointed outward. With your hands at your chest| perform 10 squats in this position| making sure your bent knees do not move beyond your toes.
  • Hold your last squat and slowly pulse up and down in a one-inch range 10 times.
  • Maintain your squat and press your knees slightly back 10 times feeling your glutes engage with each slow pulse back.
  • Still holding your squat lift your right heel| and pulse up and down in a one-inch range 10 times before switching sides.

Also known as a wide squat| this position targets the lower glutes as well as the inner thighs u2014 and that’s why we love it so.

| Circuit Two: Elbow Plank With Alternating Arm Reach

Reps: 20 reps| alternating sides

  • Start in an elbow plank with your palms facing up.
  • With your abs pulled toward your spine| reach your right arm forward keeping your torso as still as possible. Bring your elbow back to the mat. This completes one rep.
  • Repeat on the other side and continue alternating sides for 20 reps total.

Elbow planks work the entire front of the body| but adding the arm reach forces your abs to kick into high gear to stabilize your torso.

| Circuit Two: Crunchy Frog

Reps: 20

  • Begin sitting| balanced just behind your sits bones| rock back slightly to lift your feet off the floor; gently pull your knees to your chest.
  • Exhale| pull your navel to your spine| and lean back slightly as you open your arms to the sides and straighten your legs.
  • Inhale and return to the starting position to complete one rep.
  • Do 20 reps.

This exercise strengthens and tones the entire abdominal wall| and with a fun name| what’s not to love?

| Circuit Three: Half Banana

Reps: 20| alternating sides

  • Start lying on your back with your arms reaching toward the ceiling.
  • Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat. This completes one rep.
  • Repeat| lifting the right leg as you roll up toward sitting.
  • Continue alternating sides for a total of 20 reps.

Why do a whole banana when a half is just as good? This variation effectively works the abs but is still gentle on the lower back.

| Circuit Three: Donkey Kick Pulses Series

Reps: 30 pulses leg in parallel| 30 with knee out

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small| concentrated pulses for 30 reps.
  • Open your right knee out to the side| keeping your foot flexed| and pulse your leg one inch to the left. You are not trying to lift the knee up| but try to keep it level as it moves behind you. You should feel your glutes firing away for all 30 pulses.
  • Repeat on the other side to complete a set.

Isolate the glutes from a couple of angles in this quick butt-sculpting series on all fours.

| Circuit Three: Pilates Swimming

Reps: 20| alternating sides

  • Lie on your stomach with your arms reaching overhead| pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs| arms| and head off the mat.
  • Keeping your knees straight| lift your entire right leg and left arm a few inches away from the floor. As you lower your right leg and left arm| lift your left leg and right arm away from the mat to complete one rep.
  • Continue alternating sides in a slow controlled manner| keeping your torso stable| for a total of 20 reps.

Strengthening your back makes for a strong core and stunning posture. This move also targets the upper fibers of the glute max to give your butt a little extra shape.

| The Workout

Here’s a printable version of the workout so you can do it just about anywhere.

At-Home Workout Mixing Cardio With Strength Training For the Ultimate Burn

Mix bursts of cardio into your strength training for a metabolism-boosting sweat session that will tone you from head to toe! We’ve created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don’t worry, you won’t have to do all those minutes back to back. The jumping intervals alternate with targeted strength-training moves. Don’t have a jump rope? Fake it. Seriously, you might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Read up on the specifics of each move here, then print the chart, and get at it!

Image Source: POPSUGAR Photography

At-Home Workout Mixing Cardio With Strength Training For the Ultimate Burn

Mix bursts of cardio into your strength training for a metabolism-boosting sweat session that will tone you from head to toe! We’ve created a mashup workout with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope| but don’t worry| you won’t have to do all those minutes back to back. The jumping intervals alternate with targeted strength-training moves. Don’t have a jump rope? Fake it. Seriously| you might feel a little silly| but jumping in place for a minute is killer (and easier than dodging a rotating rope).

Read up on the specifics of each move here| then print the chart| and get at it!

Image Source: POPSUGAR Photography

This Printable Circuit Workout Tones Every Inch

This Printable Circuit Workout Tones Every Inch

This circuit workout| full of multitasking moves| is incredibly effective for toning your entire body in little time. Learn the details of the exercises here| print the workout| then get pumped!

Directions: warm up with five minutes of light cardio. Grab a set of dumbbells| between five and 10 pounds| and perform each 3-exercise circuit three times before moving to the next. Cool down with five minutes of stretching.

| Circuit One: Back Lunge With Overhead Press

Reps: 10| each leg

  • Stand on your left leg with your right knee up. Bring both weights overhead to start.
  • Step your right foot back coming into a lunge| making 90-degree angles with both knees| and lower the weights to the side bending your elbows to 90 degrees.
  • With control| push off your right foot| bringing your right knee forward while pressing the weights over head| with palms facing out. This completes one rep.
  • Do 10 reps| and then switch legs.

This moves challenges your balance to fire up your core immediately! Plus it tones your shoulders and your butt.

| Circuit One: Side Plank With Reverse Fly

Reps: 10| each side

  • Start in a side plank on your left side| holding your weight in your right hand with your right arm parallel to the floor.
  • Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
  • If you feel unstable in this position| split your legs bringing your right leg forward to steady yourself.
  • Do 10 reps before switching sides.

Side planks tone the muffin top| and adding the reverse fly into the mix not only challenges the abs a bit more| but also tones the back of the shoulder. Squeeze your inner thighs together for added stability.

| Circuit One:Dumbbell Swing

Reps: 20

  • Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward| holding your weight in both hands. Come into a squat bringing the dumbbell between your legs keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
  • Exhale| pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet| squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
  • Inhale and allow the weight to fall between your legs| returning to the squat. This completes one rep.
  • Do 20 reps.

No kettlebell? No problem. Grab your heavier dumbbell or double up to feel the power of your center to get swinging| but remember: this is not an arm exercise. It is all about the legs| butt| and abs.

| Circuit Two: Plank With Row

Reps: 10| each side

  • Start in a plank position holding a weight in your right hand.
  • Keep your torso stable as you pull your elbow toward the ceiling squeezing your right shoulder blade toward your spine.
  • Lower the weight to the floor with control to complete one rep.
  • Complete 10 reps| then switch sides.

Work your arms and abs while improving your posture with this simple move.

| Circuit Two: Deep Squat With Overhead Reach

Reps: 15

  • Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward. Holding one heavier dumbbell with both hands.
  • Sit back into your squat bending your knees to 90 degrees while keeping your elbows straight| and raise the weight overhead.
  • Lower your arms as you straighten your knees to stand; this completes one rep.
  • Do 15 reps for a set.

Anytime your hands go above your head| your abs are forced to work. Add a dumbbell to the move| and they work harder.

| Circuit Two: Warrior Three Triceps Extension

Reps: 10| on each leg

  • Stand on your left foot| lean forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute and bring the weights to your ribs with your elbows pointing toward the ceiling.
  • Keep your abs engaged as you exhale| straightening your elbows. Your arms will be a few inches above your back.
  • Inhale and bend your elbows| bringing the dumbbells back to your ribs to complete one rep.
  • Do 10 reps| then switch legs.

Work your glutes and core while tightening the backs of your upper arms.

| Circuit Three: Deadlift With Front Row

Reps: 15

  • Stand upright holding your dumbbells in each hand| arms at your sides| with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent| slowly hinge forward| bending at your hips (not your waist)| lowering the weights as far as possible without rounding your back| which should remain straight.
  • Squeeze your glutes to return to sanding| keeping your back straight. Once you’re standing| pull the weights up the front of your body| bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do 15 reps.

Work your shoulders and your backside with the double-duty combination move.

| Circuit Three: V-Sit With Single Arm Chest Fly

Reps: 10| each arm

  • Begin sitting with your heels planted about two feet from your butt| holding the weights at chest level with a slight bend in your elbows. Lean back a few inches| pulling your abs toward your spine.
  • Keeping the left arm still| open your right arm to the side| making sure the weight doesn’t go beyond your shoulder.
  • Bring your right arm back to center to complete one rep.
  • Complete 10 reps with the right arm| then switch sides.

In this variation| the abs work extra to maintain stability as you pull the dumbbell away from your center.

| Circuit Three: Split Squat With Bicep Curls

Reps: 10| each side

  • With weights at your sides| take a large step back with your right foot.
  • Bend both knees to 90 degrees while bending your elbows to curl the weights to your shoulders. Squeeze your right glute.
  • Press your left heel into the floor and straighten both legs while lowering the weights.This completes one rep.
  • Complete 10 reps| then switch sides.

Shape your arms and glutes in one move with this classic combination u2014 it’s always a killer!