The Benefits of Treadmill Incline Walking (3 Sample Workouts Included!)

Calories Burned Without The Stress of Strength Training: This is important if you are trying to shred extra fat without putting additional stress on your body. In conjunction with a strength training program, incline walking, at a moderate level, promotes fat burn, yet it’s not aggressive enough to break down muscle fibers. Unlike HIIT training or running, your body doesn’t have to spend a large amount of time trying to repair itself since walking doesn’t accumulate much stress on the body. This will leave you feeling refreshed, loose, and ready to train again the next day.

Muscle Toning: Walking on an incline puts more stress on the body than walking on flat ground. When you walk on an incline, you are activating the entire posterior chain (quads, glutes, and hamstrings). These are big muscles. Think: the bigger the muscles used, the more calories burned.

Functional Fitness: Human movement is supposed to be functional. Meaning, walking is the single, most functional, movement a human can do. And if your daily movement and activities are hindered by lack of mobility, or functionality, walking can help improve those areas. Walking on an incline for an extended period of time, activates your nerves and promotes them to align properly. This is why you feel better when you finish a walk. Your blood flow is also increased, which can help with making sore muscles feel less sore.

When to walk: 

1. Before Breakfast

2. After strength training (the body burns glycogen during strength training, so all that will be left for your body to draw on for fuel, is fat.

How long do I walk for? 

2-3 times a week (30-40 minutes).

Additional Tips:

  • No holding on
  • Keep your elbows in
  • Align your upper body and lower body stride; be in sync
  • Make sure you land under your hips with your foot placement and extend the motion of lifting your legs up all the way through your toes

Workout 1: 

2 minutes at 3.0

5 minutes at 10.0 and speed: 3.5
1 min no inclines at 3.0

4 minutes at 10.0 and speed 3.6
1 min no inclines at 3.0

3 minutes at 10.0 and speed 3.7
1 min no inclines at 3.0

2 minutes at 10.0 and speed: 3.8
1 min no incilnes at 3.0

1 minute at 10.0 and speed: 4.0
1 min no inclines at 3.0

Walk flat 5 minute at 4.0
1 min at 3.0

Incline 12.0 – speed 3.5 (3 minutes)
1 min at 3.0

Walk flat 5 minutes at 4.0

Incline 12.0- speed 3.5 (3 minutes)
1 min at 3.0 (41 minutes)

2 min Incline 12.0- speed 3.5 – (3 minutes)

Cool down: 1 min

Workout 2: 

Part 1: 2 minutes at 3.0 – warmup, 5 minutes at 10.0 and speed: 3.8 (No holding on!), 1 min no inclines at 3.0, 4 minutes at 10.0 and speed 3.9, 1 min no inclines at 3.0, 3 minutes at 10.0 and speed 4.0, 1 min no inclines at 3.0
2 minutes at 10.0 and speed: 4.1, 1 min no incilnes at 3.0, 1 minute at 10.0 and speed: 4.2
1 min no inclines at 3.0

Intermission: Walk flat 5 minute at 4.0
1 min at 3.0

Part 2: Incline 12.0 – speed 4.0 (3 minutes)
1 min at 3.0

Walk flat 5 minutes at 4.0

Incline 12.0- speed 4.0 (3 minutes)
1 min at 3.0 (41 minutes)

2 min Incline 12.0- (3 minutes)

Cool down: 1 min

Workout 3: 

2 minutes at 3.5: No incline

2 min: Incline 8.0 & Speed: 3.6

2 min: Incline 9.0 & Speed: 3.8

2 min: Incline 10.0 & Speed: 4.0

REPEAT X5

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