GET-HOT HILL WALK

Do this routine on days 1 and 4 of week 2 and day 4 of weeks 3, 4, 5 and 6. This workout incorporates inclines and specific intervals proven to activate the maximum number of glute muscles while you walk.

Workout at a glance

Walk for 30 minutes, hitting as many hills as possible. (Or climb stairs – any will do, but the Westcliff Stairs in Joburg or the Biskop Steps in Cape Town are ideal.) Time how long it takes you to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you’re climbing for 45 seconds, recover for 20 to 25 seconds. Timing doesn’t have to be exact – just aim to make the majority of your walk uphill. No hills or stairs? Hop on a treadmill for 30 minutes and do the workout below.