It’s a 30 minute interval workout with a series of up-and-down inclines. The key to this routine is monitoring your total distance at the end and improve upon it the next time.

There’s a five minute warm up and then five sets of 2% – 4% – 6% inclines. For each set, increase your speed .2 miles per hour.

Minutes 0-5: 1% incline at your warm up pace
Minutes 5-6: 2% incline
Minutes 6-7: 4% incline
Minutes 7-8: 6% incline
Minutes 8-10: Back to 1% for a working recovery.

Now you’re into the second set … be sure to increase your speed at least .2 mph!

Minutes 10-11: 2% incline
Minutes 11-12: 4% incline
Minutes 12-13: 6% incline
Minutes 13-15: Here’s your working recovery – reduce the incline to 1%.

Minutes 15-16: 2% incline
Minutes 16-17: 4% incline
Minutes 17-18: 6% incline
Minutes 18-20: 1% incline for working recovery.

Minutes 20-21: 2% incline
Minutes 21-22: 4% incline
Minutes 22-23: 6% incline
Minutes 23-25: 1% incline for working recovery.

Final set!

Minutes 25-26: 2% incline
Minutes 26-27: 4% incline
Minutes 27-28: 6% incline
Minutes 28-30: 1% incline, recovery and final cool down.

Be sure to remember your total distance covered and work to improve it the next time you do this workout.

If you like this workout, there are 25 equally challenging and stimulating workouts in our brand new ebook, “Banish Treadmill Boredom”. Just follow the link at the top of this page to get your very own copy today!

In this program, you will be using the incline feature to challenge your fitness level. The first time you do it, we recommend walking it to get used to the varying inclines. Here we go…

Minutes 0-3: Warm up at 1% incline.

Minutes 3-5: Increase your pace by at least .5 miles per hour. Take the incline up to 2%.

Minutes 5-7: Now you’re warmed up. Increase the speed to 4.0 for walkers and a challenging but manageable pace for runners. If you are running, it should not be at your top speed. You will stay at this pace for the next 12 minutes. Increase the incline to 3%.

Minutes 7-10: Same speed. Increase incline to 4%.

Minutes 10-13: Now you’re working hard! Increase incline to 5%.

Minutes 13-15: Last increase for this quick workout. Take the incline to 6%.

Minutes 15-17: Same speed and take the incline back to 4%.

Minutes 17-20: Cool down by reducing the incline to 1% and going back to your warm up speed.

Audio Training Workouts for the Treadmill! Download on to a mp3 player. Save 10% with code TRAIN10.

Size / Space: Treadmills are available in various sizes, from compact folding models to those used in high performance athletic training. Make sure you have adequate space, and be certain your treadmill will be located in a room with adequate soundproofing and weight support.

How Will You Use Your Treadmill? Another key consideration is usage factors. Some people use a treadmill solely for running. If you’re a runner, you’ll want a sturdy, well built treadmill that will withstand running. Many of the lightweight, inexpensive treadmills don’t hold up well.

Treadmill Accessories: You can buy a top of the line pricey treadmill with all sorts of gadgets and accessories. If you’ll be using all the features of your new treadmill, fantastic! But don’t pay for something you won’t use. If you’re a basic walker, chances are you won’t need all the extra bells and whistles.

Price: There are treadmills available in every price range. Basic models cost a few hundred dollars while top of the line treadmills can run as much as $5000.

We recommend buying your treadmill at a trusted source that carries all sorts of models in various price ranges. One of our personal favorite treadmills is the NordicTrack Elite 7500 Treadmill which is an excellent value no matter the usage level.

For walkers, we like the ProForm CrossWalk 850.

Here’s a brand new 45 minute treadmill incline workout … you can do this running or walking. If you want to do the whole 45 minutes running, be sure to start at a jog and work your speed up at the 18 minute mark. If you’re walking, really start to challenge yourself when the rolling hills start (at 18 minutes). Here goes …

Minutes 0-5: 1% incline, warm up pace.
Minutes 5-10: 2% incline, add .5 mph speed
Minutes 10-15: 3% incline, same pace or add .5 mph
Minutes 15-18: 1% incline, recovery period

Now the rolling hills start. Commit to staying at the same pace, only adjusting the incline from minutes 18 to 30.

Minute 18-19: 2% incline
Minute 19-20: 1% incline
Minute 20-21: 4% incline
Minute 21-22: 1% incline
Minute 22-23: 6% incline (see what we mean by rolling hills??)
Minute 23-24: 1% incline
Minute 24-25: 2% incline
Minute 25-26: 1% incline
Minute 26-27: 4% incline
Minute 27-28: 1% incline
Minute 28-29: 6% incline
Minute 29-30: 1% incline

Minutes 30-34: 1% incline, adjust pace downward if needed

Now it gets even more interesting …

Minutes 34-40: For these 6 minutes, alternate 1 minute fast, 1 minute slower. The slower speed should be NO MORE than 1 mph lower than your fast pace.

Minutes 40-42: 1% incline, run or walk your fastest pace of the workout, and try to cover maximum distance.

Minutes 42-45: 1% incline cooldown.

This is a great treadmill incline workout! Whether you’re running or walking, this incline workout is sure to test your limits.

Audio Treadmill Training Workouts – Download to your mp3 player.

You’ve heard the old phrase “Whistle While You Work”, right?

Well how about “Walk While You Work”?

This ingenious invention allows you to actually work on a built in add on desk while you’re walking on your treadmill.

Take a look by clicking the banner …

#1:  Don’t Hold On

Many times you’ll see people holding on to the treadmill’s hand rails or the front bar.  In general, if you need to hold onto the rails or front bar, you’re not getting full benefit from the workout because your entire weight isn’t being used to move you forward.

It’s far better to reduce speed and/or incline, thereby using proper form.  Your workouts will be more effective in the long run.

#2:  Challenge Yourself

The workouts we’ve posted on this site are designed to keep you engaged, while at the same time providing an adaptable, challenging workout.  Our treadmill class instructor uses a phrase which underscores the concept of challenging yourself:  “Become comfortable at making yourself uncomfortable“.  Translated:  You’ll only improve your fitness level and reach your fitness goals if you challenge yourself.  Continually ask yourself, “Am I really making the progress I want?”.  If your honest, truthful answer is “no”, you need to make better use of your workout time by challenging yourself. 

#3:  Drink Water During Your Workout

During recovery periods of your treamill workout, drink some water and rehydrate yourself.  It sounds simple, but you’d be amazed at how much more you’ll feel refreshed both during and after the workout.  By the time you’re thirsty, you’re already beginning to become dehydrated.

#4:  It Might Be The Shoes

It’s a good idea to change your running shoes every few months, or at least twice per year depending on frequency of use.  Your feet will thank you for it and you’ll be amazed at how much better your performance is with a new, fresh pair of shoes.

#5:  Participate In Group Treadmill Classes

Not everyone belongs to a gym or health club, but if you do, you may notice the increasing popularity of group treadmill classes.

Our gym offers group treadmill classes and the group setting provides an extra motivational boost.  The right instructor can really help you realize your fitness goals, and it’s also a good way to meet like minded fitness enthusiasts.

Minutes                         Speed and Incline

0-5                                       Warm Up at 1%

5-10                                     2%, increase pace by 1 mph

10-20                                  1%; alternate speed by increasing/decreasing  speed by .5 mph every minute.  For example:  minute 10-11 at 4 mph, minute 11-12 at 4.5 mph.  Adjust for your fitness level.  See if you can cover a mile in the 10 minute time period.  Monitor your distance!

20-25                                  1% incline; active recovery pace

25-35                                   3% incline; same as minutes 10-20

35-36                                   5% incline; use lower speed

36-37                                   4% incline: increase speed .5 mph

37-38                                   3% incline; increase speed .5 mph

38-39                                   2% incline; increase speed .5 mph

39-40                                   1% incline; increase speed .5 mph

40-45                                    Recover and cool down

Notes:

This workout is very challenging, especially minutes 35-40 where you’re incrementally decreasing the incline but increasing the speed.   The goal is to see how much distance you can cover in 45 minutes.  Progress to longer distances as you become more fit.

We use this workout once a week and it never gets old!

Audio Treadmill Training Workouts – Download to your mp3 player.

Walking or running at an incline significantly increases the effectiveness of your workout.  Obviously, it requires more effort on your part, but the results are worth it.  You’ll burn more calories and fat, with the added benefit of toning your glutes, hamstrings, and calf muscles.

Here’s a 45 minute incline workout that’s one of our favorites …

Minutes                         Incline                         Speed

0-5                                           1%                                   3.2

5-7                                           2%                                  3.5

7-9                                           3%                                  3.5

9-11                                          4%                                  3.5

11-13                                        5%                                   3.5

13-15                                       1%                                    3.2

15-17                                       2%                                   3.5

17-19                                       3%                                   3.5

19-21                                       4%                                   3.5

21-23                                      5%                                   3.5

23-25                                     1%                                    3.2

25-26                                     1%                                    4.0

26-28                                     1%                                    3.5

28-29                                     2%                                   4.0

29-31                                      2%                                    3.5

31-32                                      3%                                    4.0

32-34                                     3%                                    3.5

34-35                                     4%                                    4.0

35-37                                     4%                                     3.5

37-38                                      1%                                     4.0

38-40                                      1%                                     3.5

40-45                                      1%                                     3.2

Notes:

Adjust the speeds in accordance with your fitness level.  The speeds listed are for walkers; runners should adjust as needed.

This workout is actually a combination of interval and incline.  You’ll note that recovery periods are built in.  Your cardiovascular fitness improves dramatically by adding inclines.  You can, of course, make the workout harder (or easier) by adjusting the incline percentages.

By changing the inclines and speeds, as this workout is designed to do, you will fine the time goes faster and you’ll lessen the boredom factor.

Try it and see what you think!

Audio Treadmill Training Workouts – Download to your mp3 player.