Treadmill Incline Workouts
Even if you’re not a runner, you can get a very effective workout on the treadmill. Possibly the best way to maximize your results is using the incline feature.
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.
