If the heat of August is forcing you to move your workouts inside, you can still challenge yourself with virtual hills. Yep, I am talking about working the incline on the treadmill. By increasing the incline, you can really work your backside while getting your heart rate up too. Think of this workout as a hike that features a really steep hill. While the scenery at your gym will not compare to the wonders of nature, at least you don't need to carry a backpack. Plus, the treadmill has a convenient cup holder for your water bottle so you can stay hydrated easily.
To see this treadmill hike, just read more.
| Time | Speed | Incline % |
| 00:00-05:00 | 2.0 | 0.05 |
| 05:00-07:00 | 3.0-3.5 | 2.0 |
| 07:00-09:00 | 3.0-3.5 | 4.0 |
| 09:00-11:00 | 3.0-3.5 | 6.0 |
| 11:00-13:00 | 3.0-3.5 | 8.0 |
| 13:00-15:00 | 3.0-3.5 | 10.0 |
| 15:00-17:00 | 2.5-3.0 | 12.0 |
| 17:00-19:00 | 2.5-3.0 | 14.0 |
| 19:00-20:00 | 2.5-3.0 | 15.0 |
| 20:00-22:00 | 2.5-3.0 | 14.0 |
| 22:00-24:00 | 2.5-3.0 | 12.0 |
| 24:00-26:00 | 3.0-3.5 | 10.0 |
| 26:00-28:00 | 3.0-3.5 | 8.0 |
| 28:00-30:00 | 3.0-3.5 | 6.0 |
| 30:00-32:00 | 3.0-3.5 | 4.0 |
| 32:00-34:00 | 3.0-3.5 | 2.0 |
| 34:00-40:00 | 2.0 | 0.05 |
Try it and let me know what you think. Of course, if the incline or the speed feel like they are too hard, tone it down a notch. I would lower the speed to 2.0 if you are a beginner. If the incline feels too steep, just increase the incline by one percent every two minutes.
Fit's Tip: You must stretch your legs after this workout. Stretch your calves, your hamstrings, and glutes.
Alexander McQueen
Crocs
Jasmine Di Milo
This may sound sad, but I never use the incline on my treadmill anymore. Mainly because when I do run outside, it's usually on a level track.
Oh, and my treadmill doesn't seem to understand the whole decline concept if I accidently press the incline button.
1i usually try to put it ona slight inclince if i'm on the treadmill - but it's hard when you're used to a change in terrain as you're jogging/walkinng/running or whatever. that's kind of why i like the elliptical if i'm forced inside since it'll go on 'random' or 'hill' and you'll get the increase and decrease of a changing track.
2Not all treadmills have a steep incline. Like at my gym the treadmills only go to 15, but my trainer has a treadmill that goes to like 30 or so. And when you're walking/hiking at 27 you totally feel it, its exactly like hiking. Oh the burn in the legs.
3I tend to always use incline when I am on the treadmill. I tend to mix the incline up and the speed. I also like to go side ways and backwards.
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