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Elliptical Workout For the Butt

Tone Your Butt While Torching Calories With This Elliptical Workout

Save time at the gym and power up your cardio to do double duty with this elliptical workout. Upping the incline on the machine targets the glutes and hamstrings while raising your heart rate. That's right! You can torch some serious calories while toning your backside. Remember, pressing through your heels when you're on the elliptical will make the glute muscles work even more.

Time Resistance Incline SPM*
0:00 to 2:30 3.0 5.0 110 to 130
2:30 to 5:00 5.0 7.0 120 to 130
5:00 to 10:00 9.0 11.0 130 to 140
10:00 to 15:00 9.0 13.0 130 to 140
15:00 to 20:00 9.0 15:00 130 to 140
20:00 to 25:00 11.0 15.0 120 to 130 / Go backward
25:00 to 30:00 9.00 15.0 130 to 140 / Go forward
30:00 to 32:30 5.0 5.0 120 to 130
32:30 to 35:00 3.0 5.0 120 to 130

*SPM = Strides Per Minute

Click here for an image-free, printable version of the workout to take to the gym!

Image Source: POPSUGAR Photography
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Join The Conversation
Bridgitt14936523 Bridgitt14936523 1 year

Awesome, the elliptical can burn a lot of calories if you play around with the incline and resistance.

nancita nancita 6 years
I printed this out and did it yesterday (first time I've done that!). It was a great way to mix up my elliptical routine. Man, did I sweat. Nice workout. It's tough at the peak but otherwise pretty manageable.
Spectra Spectra 6 years
I wish my elliptical had an adjustable incline. I used to sell Precors and during slow times at the store, I used to hop on them and get a quick workout in...I LOVED the adjustable incline! I'm currently saving up to buy a Precor for myself...even though they're $4000 or so, I use mine so often that I'd consider it a sound investment.
aimeeb aimeeb 6 years
HelloAnia HelloAnia 6 years
I usually do interval training (preset) on the elliptical it goes from level 3 to level 10 for 2mins each. I usually do 4mins on levels 3+10 going forward and then I do the same going backwards. But I should definitely try the work out suggested above, up the ante a little.
miss-malone miss-malone 6 years
Hmm, I'll have to try this on my elliptical!
ilanac13 ilanac13 6 years
i tend to rotate around the elliptical machines at the gym. i find that i get a different type of work out each time i try a different machine. i like the idea of an incline, it makes your muscles work differently, but sometimes i just like to do a long workout at a lower level for endurance.
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