Do you remember the TV show from about a decade ago, Wipeout? It had an obstacle called the “Dreadmill,” which would spit contestants out if they couldn’t keep up with its speed. Since then, I’ve always referred to the treadmill as the dreadmill, even though spellcheck hates it.
Let’s face it, traditional treadmill cardio fills you with the same sense of dread. Staring at a wall while walking or jogging—and traveling absolutely nowhere—for 30 minutes? No, thank you. Unless you’re training for a 5K, jogging for miles on end probably isn’t your idea of a good time either. But here’s the thing: You don’t need to run or suffer through a snoozefest to get a great cardio session in.
Incline walking flips the script. It cranks up the intensity without wearing out your joints, engages your glutes and hamstrings, and turns a treadmill into a fat-burning machine. In 15 minutes, you’ll elevate your heart rate, challenge your lower body, and leave the gym feeling accomplished.
If you want a workout that builds endurance, burns calories, and saves your knees, this quick incline treadmill routine could be your new cardio go-to.
The Benefits of Incline Walking
When most people think of treadmill workouts, they picture endless miles of soul-sucking, flat walking or jogs, but adding incline changes this game for the better, and here’s how.
More Intensity, Less Impact
Incline walking jacks up the cardiovascular demand without the pounding that comes with running. You’ll increase your heart rate faster while saving your knees, hips, and ankles from unnecessary wear and tear. According to a 2014 study by Gait Posture, walking at a steep incline minimizes knee joint impact while delivering a great cardio workout.
Target Your Glutes with Every Step
Incline walking activates the glutes, hamstrings, and calves more effectively than walking on a flat surface. Research indicates that steeper inclines increase muscle engagement in the lower body, particularly in the glutes, due to the increased demand for hip extension. This makes inclined walking an efficient way to improve muscular endurance, all while performing a low-impact cardio workout.
Trains Your Lungs and Legs Simultaneously
Incline walking mimics uphill hiking, requiring your heart and lungs to work overtime. That added elevation boosts your VO₂ max over time, making your cardio engine stronger and more efficient. According to a 2013 study published in Plos One, walking on an incline is a more effective calorie burner than walking on a flat surface.
The 15-Minute Incline Treadmill Workout
This workout ramps up the intensity with a progressive incline ladder designed to challenge your lungs and legs without requiring you to run a single step.
Warmup (2 Minutes)
- Set the treadmill to a 2% incline at 3.0 mph.
- Focus on upright posture, relaxed shoulders, and steady breathing.
The Workout (12 Minutes)
You’ll perform three rounds of the following 4-minute incline ladder. The incline increases by two percent each minute to push the intensity.
- Minute 1: 6% incline (3.0-3.5 mph)
- Minute 2: 8% incline (3.0-3.5 mph)
- Minute 3: 10% incline (3.0-3.5 mph)
- Minute 4: 12% incline (3.0-3.5 mph)
Cool-Down (1 Minute)
Drop the incline to 0% and walk at 2.5–3.0 mph.
Tips To Get The Most From This Workout
Make a note and follow the tips below to squeeze every ounce of benefit from this 15-minute incline session.
Ditch the Handrails
Unless balance is an issue, avoid holding onto the rails. Holding on reduces the intensity and cheats your posterior chain out of doing the work.
Posture Is Power
Stand upright with a slight forward lean from the ankles, not the hips. Brace your core and keep your chest up and shoulders back. Slouching only makes this workout less effective.
Progress Over Time
Once you’ve adapted to the incline ladder, gradually increase the speed or adjust the incline range to continue progressing. Minor adjustments can lead to significant results over time.
Use It as a Finisher or Standalone
This incline treadmill workout is perfect as a standalone cardio workout or a post-lift finisher. It elevates your heart rate without compromising your recovery and knee health.