If you're looking for a quick cardio workout that does double duty for your backside, try this 20-minute treadmill workout. The plan's incline gradually increases while the speed changes to keep you feeling confident (and safe!) from start to finish. It's the perfect workout for someone brand-new to a fitness routine who wants to get their heart rate up, but more seasoned runners should try it too! This booty-burning walking workout might just make you want to break out into a sprint once completed.
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 00:00-03:00 | 3.0 | 2.0 | Warmup |
| 03:00-05:00 | 3.3 | 4.0 | |
| 05:00-08:00 | 3.5 | 6.0 | |
| 08:00-10:00 | 4.0 | 9.0 | |
| 10:00-12:00 | 3.5 | 10.0 | |
| 12:00-13:00 | 3.3 | 12.0 | |
| 13:00-14:00 | 3.5 | 14.0 | |
| 14:00-16:00 | 4.0 | 9.0 | |
| 16:00-17:00 | 3.8 | 7.5 | |
| 17:00-19:00 | 3.5 | 6.0 | Cooldown |
| 19:00-20:00 | 3.0 | 4.0 | Cooldown |
Before this quick workout, move through a few of these important exercises to keep your heels, calves, and ankles feeling safe and supported.
Click here for an image-free printable to keep on hand with you at the gym.
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