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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.


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.


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rsn_rayaza wrote:

the max inclination in my treadmill is 5. what should i do if i want to do this workout?

9/17/2012 01:05:14 AM Report Abuse
Chinchilla wrote:

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12/30/2011 03:59:18 PM Report Abuse
karl761 wrote:

my gym has this new high intensity interval treadmill that I've been training on for the past 6 weeks, its a 3min routine and to test it out good I've been only doing that...the results were quite impressive, I lost almost 10 pounds and increased my muscular mass a whole lot. Has anyone else been training on it ? what results do you get ? the makers website is

4/7/2011 09:10:16 AM Report Abuse
ewc420 wrote:

how much is 3.5 mph in terms of kmh

4/6/2010 09:11:14 AM Report Abuse
fderry12 wrote:

I'd say you should not hold onto the handle bars - use your own power to keep you up and going. Lower the speed if you need to

3/15/2010 01:57:46 PM Report Abuse

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