Glute Workout at Home – 30-Minute Full Body HIIT with Real Results

July 4, 2025

Why This Glute Workout at Home WorksNo time? No problem. This full-body routine proves consistency brings results, with minimal time, maximal impact. To be consistent, you just have to start somewhere and never quit. No excuses

Let’s be honest — not every day is a “go hard for 90 minutes” kind of day.

If you’re too busy, this is the perfect workout to prioritize squeezing into your day. And if you just don’t know where to start, this routine is perfect for that too.

This routine was designed using the NASM OPT model, which combines strength and power phases with compound movements that target the entire body. But as always… keep glutes at the forefront.

What You’ll Need for Optimal Use:

Dumbbells
A kettlebell (or one heavier dumbbell for swings)
A mat or soft surface for comfort

But if you’re working out at home or on the go — I’ve got you. Every exercise includes an at-home alternate so you can stay consistent no matter where you are or what equipment you have.

Why This Glute Workout at Home Works:

Efficient: just 30 minutes and keeps your body sculpted without long sessions
Full-body strength + power: targeting glutes, core, legs, and upper body
Smart programming: strategic glute work in every move (not random reps)
Built for consistency: perfect for busy days and can be done with dumbbells or bodyweight alternatives

🔥 The Routine:

Dumbbell Thrusters
Reverse Lunges with Bicep Curls
Renegade Rows (no push-ups!)
Jump Squats
Kettlebell Swings
Mountain Climbers (or marching in place for a low-impact option)

View the full routine breakdown

30-Min HIIT Full Body Glute-Focused Routine

#	OPT Phase	Exercise	Alternate	Sets	Reps	Rest	Weight
1	Strength	Dumbbell Thrusters	Bodyweight Squat to Press with Water Bottles	3	12	30 sec	Moderate
2	Strength	Reverse Lunge with Bicep Curl	Bodyweight Reverse Lunge + Arm Curl	3	10 each leg	30 sec	Light to Moderate
3	Strength	Renegade Rows	Shoulder Taps	3	10 each side	30 sec	Moderate
4	Power	Jump Squats	Bodyweight Squats with Fast Tempo	3	15	30 sec	Bodyweight
5	Power	Kettlebell Swings	Dumbbell Swings or Hip Thrust Jumps	3	20	30 sec	Moderate to Heavy
6	Power	Mountain Climbers	Marching High Knees	3	30 sec	30 sec	Bodyweight

You’re probably wondering, “is this just for glutes?” Nope. But glutes do get the spotlight.

If you’re someone who thinks, “I’m not trying to grow a booty” — stay with me.

👉🏾 Strong glutes = better posture, less back pain, and more power in every movement (running, jumping, lifting, climbing stairs, even standing all day). They’re one of the largest muscle groups in the body, and when they’re firing properly, everything else works better too.

Whether your goal is performance, aesthetics, or staying pain-free and strong long-term, training your glutes is not optional — it’s just smart.

And let’s be real… if you’re going to train anyway, might as well train efficiently and get everything working.

Full-body focus, glutes on priority — because even if you don’t care how they look, you’ll care how they function.

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This HIIT workout builds:

Strength
Endurance
Core stability
Explosive power
And yes, glutes

So even if glutes aren’t your “main character,” they’re definitely part of the supporting cast that makes the whole show run smoother.

Final Thought:

This is what consistency looks like when life is busy.
You don’t need to go hard every day — you just need to go.
Short sessions. Real effort. Long-term results.
This is how you keep your glutes looking right without long hours.
Do it before your day gets too hectic. You’ll feel stronger, tighter, and one step closer to those glute goals.
Save this one and stay consistent — because that’s what gets results.
You’ll realize the most powerful thing is showing up even when it’s not perfect.