Because of the incline it's much harder to climb uphill than the flat surface and this is what tones your butt. You have to train quite hard but your efforts are rewarded with results. The following workouts will be a walk. Set the speed to a brisk walk for you which should be something around 3 mph and follow the instructions for a great butt workout.
- 4 minutes 0% incline warm up
- 2 minutes 2% incline
- 2 mins 4%
- 2 mins 6%
- 2 mins 8%
- 2 mins 6%
- 2 mins 4%
- 2 mins 2%
- 4 minutes 0% incline cool down
This is a typical pyramid session and should really work the butt. If you find some of this too easy or too hard then adjust the speed or incline to suit. Just make sure you're tired by the end of it. It's only a walk but you have some steep inclines there to really shape the muscles of your bottom.
The following workout is called an interval. Here you have high inclines followed by lower recovery walks. Again this is designed to be a tough workout. Brisk walking is needed and power your arms through without holding onto the handrails.
- 4 minutes 0% incline warm up
- 2 minutes 4% incline
- 2 mins 2%
- 2 mins 8%
- 2 mins 2%
- 2 mins 12%
- 2 mins 2%
- 2 mins 8%
- 4 minutes 0% incline cool down
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Summary
Both of those workouts are short in length and that is the nature of anaerobic exercise. You're exercising at over 80% of your maximum heart rate which will build muscle. This is what we want, we want to build the gluteus maximus which is the main muscle in the butt.
Try and do those workouts once a week around your normal workout schedule. As long as you do other cardio exercise that will lose you weight and inches you'll be approaching your butt from all angles. It will have inches fall off from the cardio and muscle put on from the above workouts. The muscle is what gives the appealing round and pert shape that you're looking for in your butt.
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