(Please clear any kind of exercise program with your physician and fitness professional, especially if you have any physical disability or restrictions.)
1. Walk: Try to aim to get up and walk as much as you can throughout the day. If you’re walking for fitness, do it briskly so that you can push your glutes to the max and strengthen them. A 150-pound person walking about 4 mph for one hour burns about 400 calories. That’s roughly equivalent to walking 10,000 steps if you’re wearing a pedometer.
2. Run: Not everyone is a runner so don’t worry if you’re not interested in running. It’s just a cardio exercise that’s accessible and great for stress management. Hit the hills and work those glutes, or try some sprints to show your glutes who’s boss. A 150-pound person burns about 475 calories during a 45-minute jog.
3. Ride: Hop on a bike and your lower body will thank you. If you’re sitting on a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-burning 30-40 minute workout. Try Spinning classes, or ride outdoors and hit those hills. Increase your resistance and work those glutes. A 150-pound person burns about 335 calories in 30-40 minutes.
4. Kickbox: Hip, thighs and glutes are in for a delightful time as you perform front kicks, roundhouses, side kicks and back kicks in wild and crazy combinations that include punches and will target your abs to make them stronger. A 150-pound woman will burn up to 500 calories with 45 minutes of kickboxing.
5. Hike: Get your hiking shoes on and get ready to rock and roll up and down hills and mountains for a phenomenal glute workout. Wearing a backpack only makes your glutes work harder. Hey, enjoy the scenery while you’re at it. A 150-pound person burns about 400 calories in about an hour of hiking.
This answer should not be considered medical advice...This answer should not be considered medical advice and should not take the place of a doctor’s visit. Please see the bottom of the page for more information or visit our Terms and Conditions.
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