FAST AMINOS WELLNESS
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Home workout

Glutes

Bridges and kickbacks to build your glutes on the living room floor.

Exercises
5
Total sets
15
Time
25–30 min
Equipment
A couch

The workout

Warm up first: 3–5 minutes of marching in place, arm circles and a few easy bodyweight squats.

  1. Glute Bridge

    3 sets15–20 repsRest 60 sec

    Feet flat, heels close to your hips. Drive up and squeeze hard at the top for a second.

    Level up: Rest a dumbbell on your hips.

    Glute Bridge, start position
    Start
    Glute Bridge, finish position
    Finish

  2. Single-Leg Glute Bridge

    3 sets10–12 per legRest 60 sec

    One foot down, the other leg straight. Keep your hips level as you lift.

    Level up: Put your shoulders on the couch for more range.

    Single-Leg Glute Bridge, start position
    Start
    Single-Leg Glute Bridge, finish position
    Finish

  3. Couch Bulgarian Split Squat

    3 sets8–12 per legRest 90 sec

    Back foot on the couch. Lean slightly forward and lower until your front thigh is about parallel.

    Level up: Hold dumbbells at your sides.

    Couch Bulgarian Split Squat, start position
    Start
    Couch Bulgarian Split Squat, finish position
    Finish

  4. Donkey Kick

    3 sets15 per legRest 45 sec

    On hands and knees, kick one foot toward the ceiling with your knee bent. Don't arch your lower back.

    Level up: Add an ankle weight or a band.

    Donkey Kick, start position
    Start
    Donkey Kick, finish position
    Finish

  5. Side Leg Raise

    3 sets15–20 per legRest 45 sec

    Lift your leg out to the side without leaning your body. Slow and controlled.

    Level up: Loop a band just above your knees.

    Side Leg Raise, start position
    Start
    Side Leg Raise, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right version

Choose a version you can do for the listed reps with 1–2 good reps left. Too easy? Use the Level up.

Progress each week

Add reps, slow down the lowering, or move to the Level up version when the top of the range feels easy.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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