Intermediate Glutes Lose Fat Workout — No Equipment

Intermediate bodyweight glute workout for fat loss: squats, lunges, bridges, and more. No equipment needed!

Level: intermediate · Muscle group: glutes · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

1. 1. Glute Bridge March (Alternating)
   3 sets · 10 per leg reps · 45s rest
2. 2. Bodyweight Squat Jumps
   3 sets · 12 reps · 60s rest
3. 3. Reverse Lunges with Knee Drive (Alternating)
   3 sets · 10 per leg reps · 60s rest
4. 4. Single Leg Romanian Deadlift
   3 sets · 10 per leg reps · 60s rest
5. 5. Glute Kickbacks (Alternating)
   3 sets · 15 per leg reps · 45s rest
6. 6. Donkey Kicks (Alternating)
   3 sets · 15 per leg reps · 45s rest
7. 7. Plank Jacks
   3 sets · 15 reps · 45s rest
8. 8. Bird Dog (Alternating)
   3 sets · 10 per side reps · 45s rest

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