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Elliptical Workouts to Tone Your Butt

Better-Butt Challenge: Tone Your Backside on the Elliptical

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. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Today you'll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts — one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical, you'll help tone your butt while still upping your heart rate.

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 9.0 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

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

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes
00:00-3:00 5 130 Warm Up
03:00-5:00 5 140 Warm Up
05:00-07:00 7 150-160 No Hands
07:00-09:00 9 150-160 Hands — Push
09:00-10:30 7 130-140 Backward
10:30-11:00 8 170-180 Sprint
11:00-12:00 7 130-140
12:00-12:30 8 180-190 Sprint
12:30-13:30 7 130-140
13:30-14:30 8 180-190 Sprint
14:30-16:00 5 140-150 No Hands
16:00-17:00 8 180-190 Sprint
17:00-18:00 6 130-140 Backward
18:00-18:30 8 190-200 Forward and Sprint
18:30-19:00 5 130-140
19:00-19:30 8 190-200 Sprint
19:30-20:00 5 130-140
20:00-20:30 8 200-210 Sprint
20:30-21:00 5 130-140
21:00-21:30 8 200-210 Sprint
21:30-22:00 5 130-140
22:00-22:30 8 200-210 Sprint
22:30-23:00 5 130-140
23:00-23:30 8 200-210 Sprint
23:30-24:00 5 130-140
24:00-24:30 7 140-150
24:30-25:00 5 130-140
25:00-27:00 7 130-140 Backward
27:00-30:00 5 130-140 Forward and Pull
30:00-35:00 5 130-140 No Hands

Click here for an image-free, printable version of the workout to take to the gym!
*SPM =
Strides Per Minute

Image Source: POPSUGAR Photography
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