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Use a combination of cardiovascular exercises to meet your weekly requirements. Walk up and down stairs or use a stair machine. Take a walk uphill. Use an elliptical walker.

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Aim for 150 minutes of moderate physical activity, such as walking or using an elliptical machine, or 75 minutes of vigorous aerobic activity every week, such as running or jogging. You can do the same activity in sessions spread throughout the week, or you can get all of your exercise over the course of a couple of days. To maximize your cardio workouts, you can do cardiovascular exercise that works your glutes while also getting your heartrate up. Walking up and down flights of stairs or using a stair machine is the best way to take care of both.  You can even incorporate more stairs into your daily routine, such as by taking the stairs instead of the elevator at work. Since this is a vigorous activity, do a total of 75 minutes per week, or 5 15 minute sessions, to get your weekly cardio requirement. Walking uphill is a close second to walking up stairs when it comes to toning your backside. Try replacing your usual walking route with one that includes some hills, or use the incline setting on the treadmill to simulate hills.  Some treadmills have a hill program, which will automatically adjust the incline at intervals to simulate a hilly walking route. Get 5 30 minute sessions per week. This type of cardio is not as effective for toning your butt as stairs or uphill walking, but it's better than walking or running on flat terrain, and it's a good low-impact option if you have bad knees. Start with the resistance on the lowest level, and then adjust it up as you build strength. Aim for 30 minutes 5 times per week.