When someone mentions cardio, you may think "necessary evil," but take a step back and withhold judgment for just a moment. As reluctant as you might be to hop on that treadmill—worried it'll be boring or that it'll zap your gains—give cardio a chance. When properly paired with weight training, a good cardio plan will lead you to an ideal world of fat loss and help you carve a great, shapely figure—which, of course, includes great glutes.
The trick is figuring out which movements will put you on the fast path to meeting your goals. Hint: You can kiss mind-numbingly slow walks on the treadmill goodbye. I've found four effective movements that will work wonders for your cardio routine. They're my favorites because they pump some much-needed variety into your workout plan and produce results you'll love.
1. The Stairmaster
The stairmaster is my first and favorite cardio choice for a number
of reasons. Most importantly, it targets your glutes and thighs and it's
guaranteed to make you sweat. Think about it: When's the last time you
saw somebody not covered in sweat after ten minutes of climbing?
The stairmaster's also great for fat loss. In fact, if you get into a
really aggressive mindset, you can almost feel the fat melting off you.
The key is intensity. Don't treat your time on the stepper as you would
a typical jaunt on the treadmill or stroll in the park. Crank up the
intensity a bit, and get to work.
I usually do 20-30 minutes of stairmaster two to three times per
week. I love how versatile it is. You can do both high-intensity
interval training (HIIT) and low-intensity steady-state cardio (LISS).
Both styles deliver great results.
One effective method is to alternate styles throughout the week so
your glutes and thighs—as well as the rest of your body—get the best of
both worlds. Be prepared to be challenged, no matter which version you
pick. Always push your limits. During my LISS cardio, I also like to
incorporate glute kickbacks to really target my rear. It's a superb way
to bring out your bum during your cardio routine. You'll definitely be
pleased with the results.
2. Plyometrics
In my experience, plyometrics are on the opposite end of the spectrum
from your standard, bored-to-tears cardio workout. Plyometrics are
challenging: They get your heart pumping and require a go-getter's
mentality.
Plyometrics are also easily adaptable. If you're new to the
movements, you can get away with fairly basic body-weight-only exercises
like jumping jacks. They're convenient and portable, so you have no
excuses. Quick: Dive into one of my favorite plyometric exercises—the
"Jumping Jack Attack!"
It's like my twist on Tabata—you do as many jumping jacks as you can in
20 seconds, then rest for 20 seconds. Here's the kicker: When you repeat
the process, increase the time to 30 seconds and rest for 30 seconds.
Then move on to 40 seconds. Repeat this cycle three times for a quick
and effective cardio workout!
3. Running
This may not be a glamorous choice, but running outdoors has always
been a favorite of mine—even if I do occasionally have to hop on the
treadmill during the winter months. Running is obviously a key
cardiovascular exercise, but I've always found it to be a great stress
reliever, too. If you lead a busy lifestyle, a good run may be exactly
what you need to relax. Put your headphones in, throw on some music, and
start running toward your own personal Zen zone. Before you know it,
you'll have hit the reset button on your stress levels, leaving you
recharged and back on track.
Running's also a great tool for fat burning, especially when utilized
with these other movements. When I'm on the treadmill, I set it to a
high incline and do 15-second sprints with 45 seconds of rest for 12
rounds. This is a surefire way to elevate your heart rate and speed up
the fat-loss process.
4. Jumping Rope
For added variety, I like to throw a jump rope into my workout.
Sometimes I'll even make it a stand-alone workout. It's great if you're
pressed on time and need to work up a sweat quickly. You can use a
variety of speeds, frequencies, and rest periods to put together a
unique program each time. Plus, it's convenient and can be done just
about anywhere—all you need is a rope.
When I incorporate my jump rope cardio session into my workout
routine, I like to jump for a prescribed number of jumps or amount of
time between exercises. I do 50-100 jumps or jump for 30-60 seconds
between exercises. It's a fantastic way to keep my heart rate up while
I'm working out.
An increased heart rate speeds up fat loss, keeps things interesting, and gives you one heck of a workout in the process.
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