Treadmill Workout to Tone Your Butt
2 Ways to a Better Butt: Hilly Treadmill Walk-Run
Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Today is all about cardio! Be sure to check back tomorrow when we share the next workout of this three-week plan.
It's time to hop on the treadmill; not only will today's workouts help build a strong, shapely backside, but a dose of cardio will burn calories and melt away fat to help show off all that tone. Today, choose from two workouts depending on your running skill — a hilly treadmill run or a slower walk on higher inclines.
Rolling Hills
This rolling hills workout works your backside while burning major calories, too.
| Time | Speed/MPH | Incline |
|---|---|---|
| 0:00-5:00 | 5.0 | 1.0 |
| 5:00-8:00 | 6:5 | 1.0 |
| 8:00-13:00 | 6.0 | 3.0 |
| 13:00-15:00 | 6.5 | 1.0 |
| 15:00-18:00 | 6.0 | 4.0 |
| 18:00-20:00 | 6.5 | 1.0 |
| 20:00-23:00 | 6.0 | 5.0 |
| 23:00-25:00 | 6.5 | 1.0 |
| 25:00-28:00 | 6.0 | 3.0 |
| 28:00-30:00 | 6.5 | 1.0 |
| 30:00-33:00 | 6.0 | 5.0 |
| 33:00-38:00 | 5.0 | 1.0 |
Walking Hike
Not a runner? Try this walking treadmill workout that will ensure you feel the burn.
| Time | Speed | Incline |
|---|---|---|
| 0:00–5:00 | 3.0 | 2.0 |
| 5:00–8:00 | 3.5 | 4.0 |
| 8:00–11:00 | 4.0 | 5.0 |
| 11:00–16:00 | 4.5 | 8.0 |
| 16:00–21:00 | 4.0 | 10.0 |
| 21:00–26:00 | 4.5 | 8.0 |
| 26:00–31:00 | 4.5 | 10.0 |
| 31:00–34:00 | 4.0 | 8.0 |
| 34:00–37:00 | 3.5 | 10.0 |
| 37:00–40:00 | 3.5 | 5.0 |
| 40:00–45:00 | 3.0 | 2.0 |
Image Source: POPSUGAR Photography / Kat Borchart
