Unfortunately, there is no single magic move that will whittle the pounds from your hips. If you want to reduce the size of your hips, you are going to have to lose overall body fat. However, you can achieve this more quickly by choosing the right type of exercise. Walking fast or, even better, running on the treadmill can promote weight loss, tone your body and benefit your cardiovascular health. Combined with a healthful diet, treadmill training can be an effective way to trim your hips.
Calories Burned
The fastest way to burn calories and fat is through cardio exercise. According to MayoClinic.com, brisk walking burns about 300 calories per hour. The faster you go, the more ground you cover and the more calories you burn. Jogging will burn about 600 calories per hour, while running at a brisk 8 mph pace burns about 1,000 calories per hour. The faster you move, the faster you will see results, so incorporate bursts of speed into your walking or running, or increase the incline for a more challenging workout.
Muscle Toning
Walking fast or running on a treadmill works your lower-body muscles, especially your hamstrings and calves. You can activate your body’s fat-burning potential, and target your quads and buttocks by changing the incline on the treadmill, according to “Running and Fat Burning for Women.” If you are a beginner, you can use your treadmill’s pre-set fat-burning program. However, as you get fitter, you should increase your distance and the incline settings to challenge different muscles, which improves overall toning.
Targeting Hips
Health and exercise science writer Tim Downey recommends sprinting to tone your hips, thighs and buttocks. Sprinting is primarily powered by your glutes, and sprint training will help you tone and firm, without adding bulk to your hips and backside. Try adding a few short sprints to each treadmill session — even if you are walking the rest of the time. Gradually, as you get stronger, increase the speed or distance, to continue challenging your muscles. Sprinting also helps you reduce your hips by putting your metabolism into overdrive so you burn more fat.
Scheduling Workouts
In addition to continually challenging your body with longer, faster, harder treadmill sessions, you can boost your weight loss by varying the time of day you exercise. “Army Times” recommends doing evening workouts to keep your metabolism revved up all night. If you do 20 to 30 minutes of moderate-intensity cardio before you go to bed, you will burn more calories while you sleep.
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