10 Minute at Home Core & Glutes Cheat Sheet

Fast & Effective So No Excuses Allowed

If you have 10 minutes, you’ve got enough time to fire up your core, activate your glutes, and actually feel stronger by the end of it. This quick routine is designed to be efficient, no equipment required, and easy to repeat anywhere, at home, at the gym, or even while traveling.

Your core and glutes are the foundation of nearly every movement you make. A strong core improves posture and stability, while powerful glutes support your lower back, enhance athletic performance, and help prevent injury. Pairing them together in a short workout gives you maximum return in minimal time.

The 10 Minute Workout

Format:

• 40 seconds work

• 20 seconds rest

• 2 rounds (5 moves total)

1. Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling. Squeeze your glutes at the top, then lower slowly.

Tip: Don’t arch your lower back, keep the movement controlled and focused on your glutes.

2. Plank Hold

Hold a forearm plank with your body in a straight line from head to heels. Engage your core and avoid letting your hips drop.

Tip: Think about pulling your belly button toward your spine to keep your core tight.

3. Donkey Kicks (Right Side)

On all fours, lift your right leg up and back while keeping your knee bent at 90 degrees. Squeeze your glute at the top and pause, then return with control.

4. Donkey Kicks (Left Side)

Repeat on the left side. Stay stable and tight through your core, no rocking side to side.

5. Bicycle Crunches

Alternate bringing your elbow toward the opposite knee in a pedaling motion.

Focus: Move slowly and twist through your core rather than pulling your neck.

• Short on time? Do just one round.

• Want more intensity? Add a third round or increase work time.

• Stay consistent: Use this daily or add it to the end of your workouts.