Tone Your Glutes: The 25 Minute Workout That Can Be Done Anywhere

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So you want to tone your glutes, ‘aye?

GOOD NEWS: Dallas Iron Fitness is here to make that wish come true with this easy to follow glute-toning workout that can be done anywhere. No gym or equipment necessary. All you need is about 25 minutes, an upbeat playlist, and a readiness to feel the burn, and you’re well on your way to toner glutes.

Are you ready?!

SQUAT JUMPS  // 20 Seconds

Squat down as though you were sitting in a chair. Make sure your knees do not extend past the top of your toes. Jump straight up; when your feet land back on the ground, return directly to your squat. Continue for 20 seconds.


This is your classic lunge that we all know (and love?), but reversed.

  1. Step back with your right foot, coming into a 90-degree angle lunge. Do not let your left knee go beyond your toes.

  2. Push your left foot into the ground as you come back to standing.

  3. Repeat the lunge again, but stepping back with your left foot this time.

Continue stepping back into lunges, alternating between each leg, for 20 seconds.


We’re taking your casual squat and kicking (that pun was an accident, pinky swear) it up a notch.

  1. Begin as you do any normal squat: sit back as though you were sitting in a chair, making sure your knees do not extend past the top of your toes.

  2. This time, as you rise to stand, kick your left foot out at a 90 degree angle in front of you as you straighten your right leg to standing.

  3. Squat again, then kick out your left foot to a 90 degree angle in behind you.

  4. Do the same movement, kicking out front and then behind you, but reversing legs.

Do these, alternating between each leg, for 20 seconds.


We’re kicking out to the side this time.

  1. Squatting again, it’s the same squatting movement as above, only this time, kick your leg out to the side as you rise to standing.

  2. Repeat with the opposite leg.

Do these, alternating between each leg, for 20 seconds.


Okay, we know it burns, but YOU CAN DO THIS! Give your glutes a break for one minute—shake it out and drink some water, then get ready to do it all again.


Complete this workout 3 - 5 days a week (with a 24-hour break for this muscle group in between each workout) for max results.

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At Dallas Iron Fitness, we offer in-person AND online fitness training. That means that you don’t have to be local to the Dallas area to call yourself a Dallas Iron Fitness client. Plus, who doesn’t love working out on their own time?! That’s the beauty of our online fitness training program—get fit WHERE and WHEN you want.

Our online fitness programs begin at just $30/month (yes, you read that correctly). Click here to check out which program is right for you!

Want more workouts like this?! We’ve got you covered:

>> 15 Minute Morning Workout

>> The 18 Minute Workout for the Busy College Student

And like we said, what’s a workout with a playlist to jam to? Press play and get to work toning those glutes.