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.
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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