If you want to burn calories, increase your cardiovascular endurance and tone your butt, add hills to your workout routine. Stick your butt out when you’re exercising on the elliptical machine and push down on your heel. RPE (rate of perceived exertion), is a scale that allows you to gauge how hard you’re exercising based on a scale of 1 to 10, with 1 being little effort and 10 being maximum effort. Make sure that you are fit enough to do this workout and if you have any pre-existing medical conditions clear it with your doctor.
During the intense phases of the workout, bend your knees a little, dig your heels into the treadmill and squeeze your butt to really work those glutes. Beginners can start with a speed of about 3.5 MPH, while more advanced exercisers can go at a speed of up to 5 MPH. In addition to these highly important meals, you should also be eating in between with the relevant supplementation from our Hardcore Range. This will target your butt, outer thigh and hamstring muscles and lessen the work done by the front of thighs (quadriceps). It is an HIIT (high intensity interval training) type workout, and essentially combines strength work with cardiovascular exercise. Our dietry plan should be combined with an intense training schedule, otherwise you won’t see the full effects.

Train effectively, with a high intensity but don’t over train, keep it under 60 minutes. If you stick to your diet, and also stick to your training regime, the results will show, and as we all know… It’s All About Results! The right cardio workout will not only burn calories, but will build muscle too, especially the gluteal muscles!
Walking sideways really works your gluteus medius (side butt muscle) and other hip muscles, helping to shape your butt.
Also, ramp up the resistance and stick to pedalling forwards (read more about how to use the elliptical to work different areas of your body). Ramp up the incline on the stationary bike or choose a hilly terrain if your cycling outdoors.
If you don’t hold onto the handlebars, it will work your glute muscles harder as they have to also work to stabilize you. You’ve obviously eaten what you liked and exercised as little as you like and this is where you got doing what you LIKE. Training in the morning on an empty stomach is best for burning fat all day, as it boosts your resting metabolic rate (RMR). Why only work on shaping you butt with resistance training, if you can also target it with cardio?

Walking sideways also requires substantial coordination, which means your all your butt muscles have work incredibly hard to perform this unusual movement. If it is not possible to train in the morning, your training session can be moved to any time of the day. Combining a cardio and resistance training workout (check out the other half of the Brazilian Butt Workout) that targets your butt will ensure maximum results and fast! Is there anyone out there who can point me in the right direction to transform and redesign this body of mine? Remember that your pre-workout and post-workout supplementation and meals will shift accordingly. The workout below is based on an elliptical with a maximum resistance of 10, so it’s quite hard!
Basically, you want to work towards the top end of the resistance scale during the work intervals and lower the resistance during the recovery phase.

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