The American College of Sports Medicine recommends 60 to 90 minutes of cardio exercise, five days a week to promote weight loss. All forms of cardio burn calories and reduce weight throughout the entire body, but you can hone in on your glutes by choosing the right exercise types. These involve forceful hip extension, which causes your thighs to move backward.
Running
Running is a fast-paced type of cardio that burns calories and works the glutes. Every time you take a stride, your leg goes into deep hip extension, causing your glutes to contract forcefully. In addition to the glutes, the quadriceps, hamstrings and calves all get worked as well.
Walking
Walking is a lower-impact form of cardio, but it is still effective at targeting the glutes. To impact your backside even more, walk up steep hills. Hiking up steep hills while carrying a backpack will increase the resistance on your glutes even more.
Rowing
Rowing is performed on a rowing machine. This form of cardio burns calories and works your glutes, quads, hamstrings, biceps, back and abs all at the same time. The glutes get the most activation when you push off the platform with your feet and pull the handle to your chest. You can adjust the resistance on the machine to increase the workload even more.
Elliptical Training
Elliptical training is famous for being a full-body type of cardio. When you glide on the foot plates and move the handles back and forth, you not only burn calories, but also work your arms, back, chest, shoulders, glutes, hamstrings and quads. To really place the emphasis on your glutes, take your hands off the movable handles and place them on the handles at the bottom of the console. Push your legs back forcefully and focus on driving with your heels.
Stair Climbing
Stair climbers have a small set of steps that continually revolve around while you step up them. Because you are constantly raising your legs in the air and pushing down with your thighs, you work your glutes forcefully. This works the same way for a similar machine called a stepper. With this machine, two pedals move up and down in a stepping motion. To ensure you forcefully work your glutes, use these machines with as little pressure on the handrails as possible.
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