Incline treadmill workouts are an excellent way to maximize fat loss while building cardiovascular endurance. The added incline increases the intensity of your workout, engaging more muscle groups and burning more calories compared to walking or running on a flat surface. Below are five incline treadmill workouts for weight loss I recommend to help improve your overall fitness.
Incorporate these incline treadmill workouts into your fitness routine to maximize weight loss and build a stronger, leaner body. As with any exercise program, consistency is key, so aim to include these incline treadmill workouts in your routine a few times a week, gradually increasing the intensity and duration as your fitness level improves.
Workout #1: Steady Incline Walk
Steady incline walking is a great starting point for those new to incline treadmill workouts. It’s simple yet effective in burning calories and toning your lower body.
- Start with a five-minute warm-up at a 0% incline, walking at a comfortable pace.
- Gradually increase the incline to 5% and maintain a steady walking pace for 10 minutes.
- After 10 minutes, increase the incline to 10% for an additional 5 minutes.
- Lower the incline back to 0% and walk at a relaxed pace for five minutes.
Workout #2: Incline Interval Training
This workout alternates between walking on different incline levels, spiking your heart rate to help you burn more calories in less time.
- Begin with a five-minute warm-up at a 0% incline, walking at a comfortable pace.
- Increase the incline to 6% and walk at a brisk pace for two minutes.
- Lower the incline to 2% and slow down to a moderate pace for one minute.
- Raise the incline to 8% and walk briskly for two minutes.
- Drop the incline back to 2% for another one-minute recovery walk.
- Complete five rounds of intervals.
- Lower the incline to 0% and walk at a relaxed pace for five minutes.
Workout #3: Pyramid Incline Walk
The pyramid incline walk is designed to gradually increase and then decrease the incline, challenging your endurance and stamina.
- Start with a five-minute warm-up at a 0% incline, walking at a comfortable pace.
- Gradually increase the incline by 2% every two minutes, starting at 4% and reaching a maximum of 12%.
- Walk at the maximum incline (12%) for two minutes.
- Gradually decrease the incline by 2% every two minutes until you’re back to a 4% incline.
- Lower the incline to 0% and walk at a relaxed pace for five minutes.
Workout #4: Speed Incline Intervals
This workout combines speed with an incline to boost your calorie burn and improve cardiovascular health.
- Begin with a five-minute warm-up at a 0% incline, walking at a comfortable pace.
- Increase the incline to 6% and speed up your pace to a fast walk for one minute.
- Lower the incline to 0% and slow down to a moderate pace for two minutes.
- Raise the incline to 8% and speed up again for one minute.
- Drop the incline back to 0% for another two-minute recovery walk.
- Complete six rounds of intervals.
- Lower the incline to 0% and walk at a relaxed pace for five minutes.
Workout #5: Incline Walking Lunges
Adding walking lunges to your incline treadmill workout intensifies the challenge, targeting your glutes, quads, and hamstrings for a more sculpted lower body.
- Start with a five-minute warm-up at a 0% incline, walking at a comfortable pace.
- Increase the incline to 5% and begin performing walking lunges.
- Take a large step forward with your right foot, lowering into a lunge position, then push off and bring your left foot forward into the next lunge. Continue this for one minute.
- Lower the incline to 0% and walk at a moderate pace for two minutes.
- Complete five rounds of walking lunges and recovery.
- Lower the incline to 0% and walk at a relaxed pace for five minutes.
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Tyler Read, BSc, CPT