Are you tired of doing the same old exercises for your glutes and not seeing results? Have you considered using an incline treadmill to switch up your routine?
The treadmill is a popular piece of equipment for cardio workouts, but it can also be used for strength training. Incline treadmills, in particular, can be a game-changer for toning and strengthening your glutes.
If you’re looking for a way to achieve firmer and stronger glutes, incline treadmill workouts may be the answer. By adjusting the incline and speed, you can target different muscles in your glutes and increase the intensity of your workout.
In this article, we will list 9 incline treadmill workouts that will help you achieve your fitness goals.
What is an Incline Treadmill and How Does it Work?
An incline treadmill is a type of fitness equipment with a slanted deck that can be adjusted to create an uphill slope. This feature allows users to engage in a more intense workout that challenges their cardiovascular endurance and targets specific muscle groups, such as the glutes.
When using an incline treadmill, the user has full control over the level of incline, with typical ranges from 0 to 15% or higher. The higher the incline, the more effort is required to climb uphill, and the more the glutes, calves, and thighs are engaged.
One of the main benefits of an incline treadmill is that it stimulates a more challenging workout while reducing joint impact, compared to running outdoors or on a flat treadmill deck. Using an incline helps to burn more calories and improves overall fitness levels.
There are various incline treadmill workouts that can target the glutes specifically, ranging from a simple walk uphill to more complex routines involving bodyweight exercises.
Overall, an incline treadmill can be a great addition to a workout routine for targeting the glutes and challenging the body in new ways. Whether looking to slim, tone or strengthen your legs and glutes over time, incorporating regular incline workouts can help you achieve your fitness goals.
9 Glute-Burning Incline Treadmill Workouts
In today’s fast-paced world, with long work hours and busy schedules, finding time to hit the gym can be a challenge. However, a treadmill workout from the comfort of your home is one of the most effective ways to get your body workout ready while saving time.
Incline treadmill workouts, in particular, can do wonders for your glutes. In this section, we will be discussing nine different incline treadmill workouts that focus on burning and strengthening your glutes.
Workout 1: 1 Minute Side Steps
This simple yet effective exercise is perfect for those looking to target their glutes and get a good workout in.
To perform 1 Minute Side Steps on an incline treadmill, simply follow these steps:
- Step onto the side of the treadmill with one foot, while keeping the other foot on the treadmill.
- Step back down onto the treadmill with the same foot that you stepped up with.
- Repeat this for one minute before switching sides and repeating for another minute.
It is important to maintain proper posture and balance during this exercise to avoid injury. Keep your weight evenly distributed and engage your core muscles to help with balance.
This exercise is a great addition to any workout routine for those looking to tone their glutes over time. Along with other body exercises and workouts, you can get your body ready for a full-body workout that packs a punch. Try adding this exercise to your routine a couple of times a week and you’ll see the results in no time!
Workout 2: 3-Minute Warm-Up Walk
Before diving into the more intense incline treadmill workouts for glutes, it is important to first emphasize the need for a proper warm-up. A warm-up walk on the treadmill is an excellent way to increase blood flow and prepare the body for more intense exercises. For this workout, it is important to note that resistance bands should not be used.
Here are the steps for the 3-minute warm-up walk:
- Start by walking on the treadmill at a comfortable pace for 3 minutes.
- If you typically walk at a slower pace, gradually increase the speed during the warm-up to ensure that your body is properly warmed up.
- Focus on maintaining good posture and engaging your core muscles.
- As your body becomes more limber and your muscles start to warm up, you can increase your walking pace towards the end of the 3 minutes.
- Use this time to mentally prepare for the upcoming workout and set your intentions for the glute-burning incline treadmill workouts that are to come.
By taking just a few minutes to warm up properly, you can help prevent injury and get the most out of your incline treadmill workout for your glutes.
Workout 3: 5 Minute Running Interval
If you’re looking for a challenging workout to target those glutes, then the 5-Minute Running Interval on an incline treadmill is worth a try. This workout incorporates both running and walking to provide a perfect combination of cardio and active recovery.
The incline feature of the treadmill is a vital component of the workout as it forces your glute muscles to work harder. The incline treadmill workout is an excellent training technique for those wanting to significantly improve their fitness levels.
The 5 Minute Running Interval involves alternating between running at increased speed for five minutes and then walking at a moderate pace for one minute of active recovery. The process is repeated to complete the workout.
This running interval workout on an incline treadmill is a great way to challenge your body while specifically targeting those glutes and building endurance as well.
Try incorporating this into your body workout routine a couple of times a week, and you’ll notice a significant improvement in your bum over time. It’s best to start with a brief 3-minute warm-up before starting the running interval.
So, the next time you hop on a treadmill for a workout, include this 5-minute running interval on an incline treadmill, and you’ll see how much your body responds to this glute-burning incline treadmill workout.
Remember to check the treadmill displays to ensure that your body is ready for the workout and to get the maximum benefits from this exercise.
Workout 4: 7 Minute Speed Intervals
Incorporating 7-minute speed intervals on the incline treadmill is a great way to improve your cardio fitness while simultaneously targeting your glutes.
During this workout, you will be jogging at a high speed for 30 seconds, followed by a 30-second rest period, before switching to a slower walking speed. You’ll repeat this process for seven minutes straight. This interval workout is designed to increase your heart rate, making it a perfect incline treadmill workout for the glutes.
It’s important to adjust the speed rate to a level suitable for your fitness level. You can push yourself by increasing the speed, or you can slow it down if you’re unable to keep up the pace. Consistency is essential, and slowly building up your intensity is better than pushing yourself too hard, too fast.
Workout 5: 10 Minutes Jog with Sprint Intervals
If you’re looking for a quick and effective incline treadmill workout for the glutes, Workout 5: 10 Minutes Jog with Sprint Intervals is a great option to consider. This workout incorporates sprint intervals and jogging, which will help you to challenge yourself and increase your heart rate for a full-body exercise routine.
- To start, make sure to warm up your body with a 2-minute jog to get your body ready for the workout.
- Once you’re warmed up, begin jogging at a speed that challenges you, but that you can maintain for the full 10 minutes.
- After you’ve been jogging for 2 minutes, it’s time to incorporate the sprint intervals.
- To do this, increase the speed for 30 seconds of sprints, followed by 30 seconds of active recovery.
- Repeat this pattern for the full 10 minutes, making sure to push yourself at a maximum speed during the 30 seconds of sprints.
- During the 30 seconds of active recovery, slow the pace down to a jog or walk to bring your heart rate down slightly. This will allow you to recover before the next round of sprints.
Throughout the workout, it is important to focus on breathing deeply and maintaining good form. This will help you to get the most out of each interval and ensure that your body is working effectively.
Overall, Workout 5 is a great option if you’re short on time but still want to challenge your glutes and get in a full-body exercise routine. By incorporating sprint intervals and jogging, you can maximise your workout and see results in your bum over time.
Workout 6: 15 Minutes Hill Climb/Sprint Intervals
Looking for a way to strengthen your glutes? Consider the incline treadmill. With just 15 minutes, you can complete a workout that targets the muscles in your backside with both hill climbs and sprint intervals.
Here’s how:
- Start with a 3-minute warm-up walk on the treadmill without bands.
- Follow this with a 2-minute regular walking interval.
- Introduce a 5-minute hill climb at a moderate intensity with a 6-8% incline. This will help you warm up and get your body ready for the more challenging segments to come.
- After the warm-up, shift to sprint intervals. For the next 5 minutes, do sprint intervals that last for 20 seconds followed by a 40-second rest interval, repeating the sequence.
- Next, switch back to running at a steady pace for 2 minutes, and keep the incline at 0%. This segment will serve as an active recovery, allowing you to catch your breath and prepare for the next challenge.
- Take a 1-minute break by walking at a 2% incline.
- The final segment is the toughest: a 2-minute hill climb at a hard intensity with a steep 10-12% incline, followed by 1 minute of recovery walking at a 2% incline.
- Remember to finish with a brief cool-down to allow your muscles to acclimate to their resting state.
This 15-minute workout is perfect for targeting your glutes over time. So, if you’re up for challenging variations, give this incline workout a try!
Workout 7: 20 Minutes Speed/Incline Combined Interval Run
Are you looking to challenge your body with a combination of speed and resistance on an incline treadmill? If so, then Workout 7: 20 Minutes Speed/Incline Combined Interval Run should be on your list.
At this point in your workout routine, your body should be familiar with the incline treadmill and able to alternate between speed and incline intervals. With this workout, you will push your limits and challenge your glutes with a combination of speed and resistance.
- Begin your workout with a 3-minute warm-up at a comfortable pace. This will help prepare your body to push its limits during the upcoming intervals.
- After the warm-up, it’s time to really push yourself. The next 15 minutes will be spent alternating between two-minute speed intervals and two-minute incline intervals. It is essential that you maintain proper form during the exercises and do not hold onto the treadmill.
- Throughout each interval, challenge yourself by slightly increasing the speed or incline if comfortable. This will help you break out of your comfort zone and continue to see progress.
- As the workout comes to an end, take one minute to cool down at a comfortable pace. This will normalise your heart rate and help prevent muscle soreness.
So, if you are ready to take your glute workout to the next level, add Workout 7: 20 Minutes Speed/Incline Combined Interval Run to your routine. Challenge yourself with speed and resistance intervals while maintaining proper form to see progress over time.
Workout 8: 30 Minutes Long Distance Run at High Incline Levels
To start, warm up your body for 3 minutes with a light walk without resistance bands. Once you’re ready, increase the incline level to a challenging degree, somewhere between 8-12%. This will help to target your glutes, hamstrings, and calves.
Maintain a steady pace throughout the 30-minute run, keeping your glutes engaged by focusing on your form and contracting your muscles. As you run, make sure to keep your posture upright and your eyes forward, with your core engaged for extra stability.
Remember to adjust your speed as necessary to maintain the intensity of the workout. You want to keep your heart rate up in order to burn off calories and build your fitness level over time.
Overall, this 30-minute long-distance run at high incline levels is a great way to work your glutes and build your endurance. Give it a try a couple of times a week and see how your bum looks over time!
Workout 9: 45 Minutes Marathon Run with High-Intensity Intervals
If you’re looking for an intense workout that is sure to engage your glutes and give you a great cardio burn, then this incline treadmill workout would be suitable for you. This workout features a combination of high-intensity intervals at a high incline and slower recovery periods, all designed to challenge your legs and glutes while improving your cardiovascular fitness.
To begin, make sure that your body is properly warmed up before starting the workout. You should complete some pre-workout stretching and foam rolling exercises to prepare your glutes and other muscles for the workout ahead.
- Spend three minutes on the incline treadmill without the use of any bands to get your heart rate up and get your muscles ready to work.
- After the warm-up, transition into a five-minute running interval at a moderate pace to help further prepare your body for the intensity ahead.
- Once you’ve completed the warm-up and initial running interval, it’s time to start the high-intensity intervals. Alternate between short sprints of 30 to 60 seconds at a high incline and slower recovery periods of 60 to 90 seconds at a lower incline. Make sure to change up the incline level throughout the workout to keep your muscles challenged and engaged.
Throughout the entire 45-minute workout, it’s important to focus on maintaining proper form and technique. Keep your core tight and your back straight to prevent any injuries or strain on your muscles.
Getting Your Body Ready for the Incline Treadmill Workouts
Before you start burning those glutes, it’s important to make sure your body is properly prepared. In this section, we’ll go over some essential tips for getting your body ready for the incline treadmill workouts.
From warming up to stretching out, we’ve got you covered. Keep reading to ensure that your body is in optimal condition for a successful and effective workout.
Stretching and Foam Rolling Exercises for Glutes
Before jumping onto the incline treadmill for an intense glute workout, it’s essential to prepare your body by performing some stretching and foam rolling exercises.
Not only do these exercises decrease the likelihood of injury, but they also increase flexibility and mobility, improve circulation, and reduce soreness.
Start with hip flexor and hamstring stretches to loosen up your pelvic muscles, which can be executed by lunge stretching or standing hamstring stretches, holding each for 30 seconds on each leg.
Next, move onto foam rolling the glutes and IT band for 2-3 minutes each, focusing on slow and controlled movements that target these muscles.
After rolling out the glutes, it’s time to activate them by performing some hip bridges and clams. Make sure to follow these techniques for each exercise:
Hip Bridges:
1. Lie flat on your back with your knees bent and feet hip-width apart, pressing your heels into the ground.
2. Engage your glutes and lift your hips towards the ceiling.
3. Hold for a few seconds before lowering back down. Repeat 10-15 times.
Clams:
1. Lie on your side with your knees bent at a 90-degree angle and your feet stacked on top of each other.
2. Engage your glutes and lift your top leg, keeping your feet together.
3. Lower your leg and repeat 10-15 times before switching sides.
Adding these stretching and foam rolling exercises into your pre-workout routine can help prevent injury and improve your mobility during your incline treadmill workouts.
Core Strengthening Exercises to Prepare Your Legs and Glutes for the Runs
Before hitting the incline treadmill for your glute-burning workout, it’s important to prepare your legs and glutes with core strengthening exercises.
Engaging your core muscles not only helps stabilise your body during the workout but also helps improve balance and stability, leading to better running performance.
Planks are an excellent way to activate the transverse abdominis (abdominal muscles) and build overall core strength.
Bird-dogs and fire hydrants target the glutes and abdominal muscles, while glute bridges strengthen the lower back and hips. Leg lifts focus on the lower abs and hip flexors, all essential muscles for running.
These exercises can be done in a circuit or one at a time, and should be performed two to three times a week to see the desired benefits. By doing so, you’ll be ready to tackle those minutes of treadmill incline, maintaining proper form while activating the muscles required for a successful glute-burning workout.
Incorporating these core strengthening exercises into your workout routine will help prepare your legs and glutes for a successful incline treadmill workout. Your bum will thank you over time as you couple these body exercises with the intensity and progressive resistance that comes with using a treadmill for the glutes. Before beginning any new body workout, be sure to check that you are body ready and consult with a trainer if necessary.