| Time | Speed | Incline | Leg work — off the treadmill |
| 0:00-5:00 | 3.0 | 1.0 | (this is your warmup) |
| 5:00-10:00 | 4.0 | 6.0 | |
| 10:00-11:00 | Alternating front lunges | ||
| 11:00-16:00 | 3.5 | 8.0 | |
| 16:00-17:00 | Squats | ||
| 17:00-22:00 | 3. | 10.0 | |
| 22:00-23:00 | Alternating reverse lunges | ||
| 23:00-28:00 | 2.5 | 12.0 | |
| 28:00-29:00 | Plié squats | ||
| 29:00-34:00 | 2. | 12.0 | |
| 34:00-40:00 | 2.0 | 1.0 | (this is your cooldown) |
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Print It: Treadmill Hill Workout With Leg Work
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