Short on time but want a real workout? Incline walking is one of the simplest ways to get your heart rate up, work your legs and glutes, and burn more calories, all without the impact of running. This 20-minute routine is beginner-friendly and works on any treadmill with an incline setting.
Why incline walking works
Walking uphill makes your body work harder at the same speed. You engage your glutes, hamstrings, and calves more, and your heart rate climbs without you needing to run. It’s also easier on the joints than jogging, which makes it a great choice if you’re new to exercise or want low-impact cardio.
Before you start
- Wear supportive shoes
- Clip the safety key to your clothing if your treadmill has one
- Keep your posture tall and avoid leaning heavily on the handles
- Have water nearby
- Start at an incline and speed that feel comfortable, and adjust to your level
The 20-minute routine
- Minutes 0 to 3, warm up: Walk at an easy pace (about 2 mph) with no incline. Let your breathing settle and your legs loosen up.
- Minutes 3 to 6, low incline: Raise the incline to a low setting (about 3 to 4%) and keep a steady pace of 2.5 to 3 mph.
- Minutes 6 to 9, medium incline: Raise the incline to about 6 to 8%. Keep your steps smooth and your core engaged.
- Minutes 9 to 12, challenge climb: Go as high as you comfortably can (about 8 to 10% or more) at a slightly slower pace. You should be working, but still able to breathe steadily.
- Minutes 12 to 15, recovery: Drop back to about 3 to 4% and walk at a comfortable pace.
- Minutes 15 to 18, final push: Raise the incline again to about 6 to 8% and pick up the pace slightly.
- Minutes 18 to 20, cool down: Lower the incline to 0 and walk slowly until your breathing returns to normal.
How to make it easier or harder
- Easier: Lower every incline by 1 to 2% and slow the pace
- Harder: Add 1 to 2% to each interval or hold the challenge climb a minute longer
- Do it 3 times a week at first, then build to 4 or 5
Form tips
- Don’t hold the handrails the whole time, since it reduces the work your legs do
- Take natural strides and don’t overextend your steps
- Keep your shoulders relaxed and your gaze forward
What to look for in a treadmill for incline workouts
A good incline treadmill should have a stable frame, a quiet motor, and enough incline range to progress as you get fitter. A foldable model is a bonus if you want to reclaim your space when you’re done.
Our 3-in-1 Foldable Incline Treadmill walks, jogs, and runs, offers up to a 16% incline, and folds flat for storage, so you can start easy and keep progressing.
Ready to try it? Check out our 3-in-1 Foldable Incline Treadmill.
