Treadmill Walking and Running Uphill Workout

Get It Up, Your Heart Rate That Is: Uphill Run/Walk

February 5, 2008

Last night on the treadmill I was not feeling like running, but I knew I just needed to push myself to run a little bit or I would have been disappointed with myself. So instead of forcing my way through a grueling (and boring) 30 minute run on the treadmill that I was not excited about, I decided to switch it up with an uphill run/walk that is great for the legs and booty. What's more? I really enjoyed it! To see the workout, just read more.

Time	Speed (MPH)	Incline (%)
00:00-05:00	2.5	1
05:00-10:00	5.5	3
10:00-15:00	3.5	11
15:00-20:00	5.5	5
20:00-25:00	3.5	13
25:00-30:00	5.5	7
30:00-35:00	3.5	15
35:00-40:00	2.5	1

Fit's Tip: If this proves to be too hard, lower the incline and/or speed. If this is too easy, raise the speed and/or incline.

Source

15 Comments

4 years

I regularly walk at 4 mph, with the incline set at 15 (max). I find that I usually burn upwards of 420 calories in 30 mins at this level, more than running at 7 mph on level. My weight is 158 lbs. Try it, if you find it too tiring, just drop the incline to 10 or something, then raise it when you get your breath back.

4 years

Leilanic1 5 years

i tried this last night and my butt and legs are sore today. :) I did have to bump down the incline when I was running ... i never run on an incline so i was gasping for air at the higher incline...

7kimba7 5 years

I like this... I might do it tonight.

thatconomist 5 years

I tried this last night and it was great! Worked me more than my usual 45 minutes of Cross-trainer at levels 10. I am definitely sticking to the one you recommended in future.

smellen 5 years

I've heard that if running, you should use 1.0% incline to simulate running outdoors. Awhile back, it was probably on one of the "entertainment" shows, they had a segment with Fergie talking about her workout routines. Her trainer insisted on a slower pace at a very sharp incline. So instead of trying to go really fast & on an incline, slow it down a touch, and you can feel the burn as you walk. I typically slow down to 3.0-3.2, and when walking "normally", I use more of a 3.5-4.0 speed.

Novaraen 5 years

I always do this!! For some reason when i get on the treadmill, i dont like to walk on it flat...so i raise it up and really feel the burn in my butt and thighs! After a few minutes i will lower it a bit and then go flat and take a short run. It really changes up my workout...love it!!!

Leilanic1 5 years

this looks great! i was just thinking about what I was going to do at the gym tonight and I'm going to do this cardio workout. :)

ShedItandGetIt 5 years

I didn't follow this exactly, but it did inspire my workout today! :)

Lovely_1 5 years

Actally, one of the trainers told me somethign at my gym. He knows I have a bad knee and horrible athsma, and he said I probably shouldn't be running at all! he told me to do a high incline and very fast paced walk and it will honeslty make me work just as hard as when I run.

Renees3 5 years

good idea! I might try this tonight!! I'm super new to running so I might scale it back a bit, but I think I need to add incline to my regular treadmill running anyway. I heard that putting on an incline helps to make it more like running outdoors. Is that true??

smellen 5 years

i wish you had posted this yesterday! i went to the gym last night with the intention of doing 30 on the elliptical, as my legs were pretty tired/sore. of course, every elliptical was booked up, so i just ended up on the treadmill. i mostly just walked on the big incline, but next time i will mix it up with more speed on the hills.