Work Your Booty With a Quick Treadmill Hike

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.