Originally published in Fitness magazine, December 2005.
The 20-Minute, Glute-Sculpting Treadmill Routine
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 (kph) |
Incline (%) |
RPE* |
|
0:00-5:00 |
6.4 |
3-3.5 |
5 |
|
5:00-7:00 |
6.4 |
8-10 |
7 |
|
7:00-8:00 |
6.4 |
4-6 |
6 |
|
8:00-10:00 |
6.4 |
10 |
8 |
|
10:00-11:00 |
6.4 |
5-7 |
7 |
|
11:00-13:00 |
6.4 |
12 |
9 |
|
13:00-14:00 |
6.4 |
10 |
8 |
|
14:00-15:00 |
6.4 |
12 |
9 |
|
15:00-20:00 |
6.4 |
2-4 |
5 |
Tip: Beginners should start with a speed of 5.6 kph; advanced exercisers can go up to 8.
*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.
Originally published in FITNESS magazine, June 2006