Fitness

9 Glute-Burning Incline Treadmill Workouts

Time to climb.

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Walking on a treadmill is a great way to exercise. But if you want to take things up a notch, try an incline treadmill workout. Trainer Carrie Hall says exercising on an incline boosts cardio endurance and also strengthens legs and glutes. Here, some routines to get you started.

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Hall’s 3-Minute Sets

Do 3-5 rounds for some cardio.

- Walk at 3% incline, 4 mph, 60 seconds.

- Walk at 5%, 4 mph, 60 secs.

- Walk at 3%, 4 mph, 20 secs.

- Lateral steps at 3%, 1.5 mph, 10 secs.

- Reset, walk forward for 20 seconds.

- Repeat lateral walks on other side, 10 secs.

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Trainer Allison Nill’s Go-To Workout

- Start with no incline, walk at 3.5 mph.

- Increase incline by 1% every minute.

- Maintain 3.5 mph until you reach the highest incline.

- Lower by 1% every minute until flat again.

For a challenge, repeat the same cycle while running.

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Booty Workout

Trainer Alayna Curry suggests this circuit to zero in on the legs and glutes.

- Set incline to 12-15%.

- Set speed at 2-2.5 mph.

- Walk backwards for 3 mins. Hold side rails for balance.

- Lateral walks, 3 minutes per side.

- Walk on zero incline to cool down.

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HIIT Workout

Trainer Whitney Hickman says this routine increases stamina and endurance by incorporating intervals.

- Walk at 3 mph, 12% incline for 10 minutes.

- 15-minute sprints at 3% incline, 30 seconds on, 30 seconds off.

- End by walking 5 mins, 4 mph, 1.5% incline.

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Cardio Endurance

Try this routine from trainer Drew Passaretti to get your heart pumping.

- Jog for 1 mile with no incline.

- Jog/run at a constant pace for 30 minutes and increase the incline by 5% every 10 minutes.

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Erin Mousallem’s Cardio Challenge

Avoid holding onto the handlebars to get the most benefit.

- Walk 5 mins, 3 mph, 5% incline.

- Walk 5 mins, 3.5 mph, 8% incline.

- Walk 10 mins, 2-3 mph, 10% incline.

- Walk 15 mins, 2-3 mph, 12% incline.

- Walk 20 mins, 2-3 mph, 8% incline.

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Dinesh Reddy’s 30-Minute Sesh

- 3 minutes, 3 mph, 1.5%

- Walk with wide stance to work inner thighs.

- Walk with feet crossing for outer thigh work.

- 1 minute, 4 mph, 6%

- 1 minute, 3 mph, 15% to work glutes.

- Side step hops, 2 mins.

- Walk with wide stance, 1.5%

- Cool down.

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Nicole Glor’s Routine

- 1-3 mins., 3.5 mph, 1.5% incline.

- 3 mins., 6 mph.

- Run 1 min., 7.5 mph, 1 min. at 5.5 mph. Repeat 4x.

- Walk 2 mins., 15% incline.

- 2 mins. slow backwards walk.

- Sidestep hops, 1 min. per side.

- 2 mins. wide walk stance, 1.5% incline.

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Trainer John Gardner’s Intervals

- Slow walk for 5 minutes.

- 1 minute at 7 mph, 5% incline.

- 1 minute at 3 mph, 5% incline.

- Alternate high and low speeds until 25 minutes is up.

- Cool down for 5 minutes.