A 30-minute glute workout for your lunch break

Thirty minutes is enough for a complete glute session if you waste no rest. This routine, called Lunch-Break Glutes in Glowra, uses three supersets: two exercises back to back, then a one-minute rest.

What you need

A pair of dumbbells, a bench or sofa edge for the hip thrusts, and one resistance band.

The workout

	Exercise	Sets	Reps	Rest
A1	Dumbbell Goblet Squat	3	8–12	straight into the next
A2	Dumbbell Romanian Deadlift	3	8–12	1:00
B1	Dumbbell Hip Thrust	3	8–12	straight into the next
B2	Resistance Band Lateral Walk	3	15–20	1:00
C1	Dumbbell Reverse Lunge	3	8–12	straight into the next
C2	Frog Pump	3	20–25	1:00

A1 and A2 are a pair: do A1, go straight into A2, rest one minute, and repeat for three rounds. Then move on to B, then C.

How it is put together

A: squat and hinge. The goblet squat and the Romanian deadlift are the two heaviest moves, so they come first.
B: thrust and side glutes. A hip thrust for the main glute muscle, then band walks for the side of the hips.
C: one leg, then a burner. Reverse lunges, then frog pumps to finish.

Warm up first

Spend three or four minutes on bodyweight squats, glute bridges and a few easy reps of the first pair before you start the clock.

Make it yours

These are Intermediate numbers. For an easier session do two rounds of each pair; for a harder one add weight when you reach the top of the rep range on every set (when to add weight).

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.