The 20-Minute, Glute-Sculpting Treadmill Routine
To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.
|
Minutes |
Speed (mph) | Incline (%) | RPE* |
| 0:00-5:00 | 4 | 3-3.5 | 5 |
| 5:00-7:00 | 4 | 8-10 | 7 |
| 7:00-8:00 | 4 | 4-6 | 6 |
| 8:00-10:00 | 4 | 10 | 8 |
| 10:00-11:00 | 4 | 5-7 | 7 |
| 11:00-13:00 | 4 | 12 | 9 |
| 13:00-14:00 | 4 | 10 | 8 |
| 14:00-15:00 | 4 | 12 | 9 |
| 15:00-20:00 | 4 | 2-4 | 5 |
|
Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5.
*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above. |
Other Targeted Butt Exercises
· Our Top 10 Exercises to Tone Your Butt
· Get a Firm, Tight Butt in 3 Moves
· 3 Squats to a Strong, Firm Butt
· Move of the Moment: A Curtsy Lunge
· The Top 10 Butt Tips (of All Time!)
· Killer Move: Lower-Body Butt Toner
· 10-Minute Workout: Hips, Hips, Away!
