Want a quick way to fire up your core and lower body—no gym, no gear, no fuss? These three bodyweight exercises target your abs, thighs and glutes, and take just one minute each. They’re ideal when you’re short on time, travelling, or squeezing in a workout between tasks.
Fitness experts say that bodyweight training can be just as effective as weighted workouts, especially when done with intention and consistency. These particular moves focus on your inner and outer thighs, glutes, and entire core—giving you a solid burn with minimal impact.
Add them to your weekly routine or use them as a standalone express circuit when you need a reset. Just one minute per move, and you’re done.
Squat
Start with a classic move that targets your glutes and legs. To do a proper squat, stand with your feet hip-width apart, arms extended in front of you. As you bend your knees, sit back like you’re lowering into a chair—keeping your chest lifted and thighs as parallel to the ground as possible. Make sure your weight stays in your heels. Repeat for one minute to feel the burn through your lower body.
Plank with mountain climbers
Next up, get into a high plank position—hands directly under shoulders, body in one long line from neck to heels. Engage your core, then alternate driving each knee towards your chest like you’re running in place. The movement fires up your abs, shoulders and legs all at once. Keep it steady and controlled for one minute.
Side lunge variation
This dynamic side lunge variation works both your inner and outer thighs, while also targeting your waist. Start with your legs wide and hands on your hips. Shift your weight side to side, bending into one knee as the opposite leg stays straight. Once you’ve built the rhythm, add an upper body stretch: reach one arm overhead and the other hand down towards your opposite foot. Alternate sides with each lunge. It’s a full-body move that fires up your lower body and adds a gentle twist through the core.
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