POPSUGAR Fitness

Run It and Work It: Backside Reboot With Cardio and Toning

May 25 2014 - 2:47pm

Tone and lift your backside with this workout that'll help you rock your bikini bottoms. For day 25 of our May workout calendar [1], we're looking to improve your rear view with some fat-blasting intervals on the treadmill that play with both speed and incline, which will work your booty even more. We end the workout with 10 minutes of strength training that focuses on the glutes. If you're not a fan of running, here's an elliptical plan [2] to use instead. Now get to it!

Treadmill Workout: 20 Minutes


Time
Speed
(MPH)
Incline
Notes
0:00-3:00
5.0
3.0
Warmup
3:00-5:00
6.0
3.0
5:00-6:00
6.5
1.0
6:00-7:30
6.0
3.0
7:30-8:30
6.5
1.0
8:30-10:00
6.0
1.0
10:00-10:30
7.0
1.0
10:30-11:30
5.5
1.0
11:30-12:00
7.0
1.0
12:00-13:00
5.5
1.0
13:00-14:00
7.0
1.0
14:00-15:30
5.5
3.0
15:30-16:30
6.5
1.0
16:30-18:00
6.0
3.0
18:00-20:00
5.0
1.0
Cooldown



Butt Workout Video: 10 Minutes

Be sure to enter our Bikini-Body Countdown Getaway [3] for a chance to win a three-night stay for you and a friend at the El Ganzo [4] hotel and spa in Los Cabos, Mexico.


Source URL
http://www.fitsugar.com/fitness/Butt-Workout-Cardio-Strength-Training-34843193