You do this 30-minute incline walk on a treadmill. Walking uphill raises your heart rate a lot more than walking on flat ground, without the pounding of running.
Workout Routine Examples
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Incline Walk Workout Example
30 minutes on the treadmill.
| Minutes | Speed | Incline | How it feels |
|---|---|---|---|
| Minutes 0 to 5 | 3.0 mph (4.8 km/h) | 0 to 1% | Easy warm-up |
| Minutes 5 to 25 | 3.0 to 3.5 mph (4.8 to 5.6 km/h) | 6 to 12% | Breathing harder, but you can still talk |
| Minutes 25 to 30 | 2.5 to 3.0 mph (4 to 4.8 km/h) | 0% | Easy cool-down |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
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Who is this for?
This example can work well for you if:
- you want cardio that's easy on your knees and other joints
- you have a treadmill with an incline setting
- you have about 30 minutes
For a shorter, harder session, see the bike interval workout. If you're just getting started, the 8-week walking plan example builds up your daily steps first.
About this example
Start at the low end of the incline and speed, and only go up when it starts to feel easy. Every treadmill is a little different, so how it feels matters more than the exact numbers.
Holding onto the handrails makes it easier and takes away some of the work, so try to let go once you're comfortable.
Common questions
Is incline walking better than running?
They suit different goals. Incline walking is easier on your joints and easier to recover from, which makes it a good fit alongside lifting.
Can I do it after lifting?
Yes. Many people do it after their workout or on rest days.
How many calories does it burn?
It depends on your weight, speed and incline, and a heavier person burns more on the same setting. Your treadmill's number is a rough estimate. It's more useful for comparing one session with the next than as an exact count.
Can I do it every day?
You can. It's low impact and easy to recover from. If your calves or shins start to feel sore, a day off between sessions helps.
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