The BEST Cardio for Gravity Defying Glutes

Sarah Cann Training

In case you didn’t know, your glutes, hips and thighs includes some of the most important, and powerful, muscles of your body.  Our glutes, specifically, are the largest group of muscles we have.

Frequently I hear from women how they don’t want to lose their booty while trying to lose body fat.  Have no fear ladies, today I’m sharing with you the BEST cardio options for torching fat without sacrificing those cakes!

Here are your go-to cardio options for gravity defying glutes:

Walking.  Walking activates your glutes and hamstrings, particularly as you walk up an incline (mountain, hill or treadmill).  The Plan: If you're on a treadmill, shake things up by increasing your incline periodically throughout your workout (i.e., increase your incline 1% every minute for five minutes, then reduce your incline in the same manner, repeating six or more times). If outdoors, find a long, medium-grade hill in your neighborhood and walk up it as fast as you can, then slowly walk back down and repeat 5 to 10 times. Add this type of workout to your weekly routine to burn more calories and work your butt and legs.

Sprints/Intervals.  Have you ever noticed that sprinters have great butts? That's because sprinting is a powerful activity that requires incredible strength. You don't have to train like an Olympic sprinter to get killer glutes, but you can introduce sprinting (also called "fartlek training") into your routine. The plan: On your next walk/run, choose an object in the distance and sprint to it as fast as you can. Slow to a walk until you're fully recovered and repeat about 5 to 6 times.  If you’re on a treadmill, increase your speed to a challenging pace for 30 seconds-1 minute, then recover.

Cycling.  Riding a bike is an incredible exercise for your hips, thighs and glutes, whether you ride outside or indoors at a spin class or on a stationary bike. The plan: On your next cycling workout, pay attention to your technique; get your glutes involved by leading with your heel when you push down on the pedals. On the upswing, pull up on the pedal (if you've got foot straps) to make sure you're using every part of your legs during your workout. Isolations are another option: Increase your resistance, lift your butt off the seat and slowly pedal using ONLY your legs (your body shouldn't move or bounce).  I LOVE to work in bike sprints at least once-a-week! Warmup for 3-5 minutes at an easy resistance, set your timer for 20 seconds work/1 minute rest, for 8 rounds. During the sprint portion, increase the resistance to make it challenging for those 20 seconds. Then recover back at an easy pace & resistance.

Remember, NOT all cardio is created equal.  

Using challenging HIIT/Interval circuits like I’ve described today are ideal for fat loss, preserving lean muscle, and building strong gravity defying glutes!

You can expect to see each one of these glute focused cardio workouts in the Chiseled program!  By using the most effective training methods and science-back nutrition strategies I will show you how to achieve your best body ever.

The next round begins on Monday, September 17th and there are just 5 spots still available for new clients! Get the program details and snag your spot here. Let’s get to work!

~Sarah