The 20-Minute, Glute-Sculpting Treadmill Routine
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Sculpt your glutes and burn a fast 150 calories with this 20-minute hill-walking treadmill workout.
Target Your Glutes
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. |
Now, a super-effective (super-fast) workout to blast ab fat!
Originally published in FITNESS magazine, June 2006.
Is this workout done holding on to the handles or the top of the treadmill, or is it done without holding on for dear life?
1/4/2010 11:44:17 AM Report AbuseI tried this workout this morning. I would consider myself slightly above beginner, but not quite intermediate yet. I started off with the speed at 3.5, but ended up upping it to 4. I think this is a great workout to building endurance and be able to keep up with those inclines. I'd like to make this part of my weekly routine.
12/22/2009 08:33:21 AM Report Abuse