Incline walking workouts can be a game-changer when it comes to weight loss and overall fitness. Not only does it help burn fat, but it also increases your heart rate and builds muscle. By adding an incline to your walking routine, you can accelerate your heart rate and enter the fat-burning zone more quickly. This means that you’ll burn more calories during your workout and continue to burn them even after you’re done. Incline walking specifically targets the posterior chain muscles of your lower body, like your hamstrings and glutes, which are often underutilized during flat ground walking. So, not only will you be shedding pounds, but you’ll also be toning up those important muscles. The best part is that even if you slow down your pace, walking on an incline can still keep your heart rate elevated, ensuring an effective workout. In this blog, we’ll provide you with five different incline walking workouts designed for beginners, intermediate, and advanced levels. Whether you have access to a motorized treadmill or a manual one, or even if you prefer taking your workout outdoors, we’ve got you covered. Get ready to take your Low-Impact, High-Intensity Workout walking routine to new heights and achieve your weight loss goals.
Incline walking is a fantastic way to burn fat, increase your heart rate, and build muscle. By increasing the incline on a treadmill or walking uphill outdoors, you can speed up your heart rate and enter the fat-burning zone more quickly. This means that your body will be using stored fat as fuel during your workout, helping you to achieve your weight loss goals.
One of the key benefits of incline walking is that it engages the posterior chain muscles of your lower body, such as your hamstrings and glutes. These muscles are typically less active when walking on flat ground. By walking at an incline, you activate and strengthen these muscles, which can help tone and shape your legs and buttocks.
Additionally, incline walking helps to increase muscle mass. When you walk uphill, your body has to work harder to overcome the resistance of gravity. This increased effort stimulates muscle growth and can lead to improved strength and endurance.
Even if you slow down your pace while walking on an incline, you can still maintain a higher heart rate compared to walking on a flat surface. This sustained elevated heart rate is beneficial for burning calories and improving cardiovascular fitness.
Whether you choose to do incline walking workouts on a treadmill or take your workout outdoors, incorporating incline walking into your fitness routine can be an effective strategy for weight loss and overall fitness. Remember to start at a level that matches your fitness level and gradually increase the intensity as you become more comfortable and fit.
Beginner Walking Workouts (using treadmills)
Beginner Treadmill Intro to Incline Walking Intervals – 20 Minutes
If you’re new to treadmill workouts, this 20-minute treadmill incline walking workout is perfect for you. It allows you to explore different speeds and inclines, gradually building up the muscles in your lower body. Start with lower heights and speeds, and as you progress, you can increase the intensity and challenge yourself even more. This workout is a great way to mix up your walking routine at home and improve your fitness.
Manual Treadmill Interval Workout for Beginners – 15 Minutes
For those using a manual treadmill at home, this beginner interval walking workout is designed for you. It’s suitable for users of all levels and can be easily adjusted to become more advanced by increasing resistance and/or pace. Follow along with the provided tips and form pointers to ensure you’re getting the most out of your manual treadmill workout.
High Intensity Manual Treadmill Interval Walking Workout – 20 Minutes
If you’re a fan of manual treadmills, this intense 20-minute workout is for you. It focuses on building cardio strength and endurance through longer work intervals with minimal rest. The workout also includes heavy resistance sled pushes that target your lower body and help burn a significant number of calories. Get ready to feel the burn and challenge yourself with this high-intensity manual treadmill interval walking workout.
These beginner treadmill workouts are a great way to start incorporating incline walking into your routine. They provide a gradual progression that allows you to build strength and endurance over time. Remember to listen to your body, start at a comfortable level, and gradually increase the intensity as you become more comfortable.
Intermediate to Advanced Walking Workouts (using treadmills)
This workout is designed to challenge your fitness level and help you progress from the beginner level. Follow these steps:
- Set your treadmill to a moderate incline level, around 6-8.
- Start with a warm-up by walking at a comfortable pace for 5 minutes.
- Increase your speed to a brisk walk or light jog, depending on your fitness level.
- Walk at this pace for 2 minutes.
- Increase the incline to a challenging level, around 10-12.
- Maintain this incline for 3 minutes while keeping a steady pace.
- Lower the incline back to the starting level and walk for 2 minutes.
- Repeat the incline interval for a total of 4 sets.
- Finish with a cool-down by walking at a comfortable pace for 5 minutes.
Advanced Treadmill Incline Walking Workout - 30 Minutes
This workout is for those who have mastered incline treadmill walking and want to push their fitness to new heights. Follow these steps:
- Set your treadmill to a challenging incline level, around 12-15.
- Start with a warm-up by walking at a comfortable pace for 5 minutes.
- Increase your speed to a fast-paced walk or light jog.
- Walk at this pace for 2 minutes.
- Increase the incline to the maximum level and maintain it for 3 minutes while keeping a steady pace.
- Lower the incline back to the starting level and walk for 2 minutes.
- Repeat the incline interval for a total of 5 sets.
- Finish with a cool-down by walking at a comfortable pace for 5 minutes.
Remember to listen to your body and adjust the speed and incline levels according to your fitness level. Stay hydrated and maintain proper form throughout the workouts. As you progress, you can increase the duration of the intervals or try more challenging incline levels.
Outdoor Incline Walking Workouts
Outdoor incline walking can be a great alternative to using a treadmill for your workouts. Not only does it provide a change of scenery, but it also offers unique challenges and benefits. Here are some tips for making your outdoor incline walking workouts more challenging:
- Find hills or inclines in your neighborhood or local park: Look for areas with varying degrees of incline to create your own customized workout. The steeper the hill, the more challenging your workout will be.
- Increase your pace while walking uphill: Push yourself to maintain a faster pace while walking uphill. This will help elevate your heart rate and increase the intensity of your workout.
- Use intervals of work and rest: Similar to treadmill workouts, you can create intervals of work and rest during your outdoor incline walking. Walk uphill at a challenging pace for a certain duration, then use the downhill portion as your rest period before repeating the cycle.
- Lengthen the duration of work intervals: As you become more fit, gradually increase the duration of your work intervals uphill. Start with shorter intervals, such as 30 seconds, and gradually work your way up to longer intervals, such as 45 seconds, 1 minute, or even 1 minute and 30 seconds.
- Seek out more challenging routes: Once you feel comfortable with your regular incline walking route, explore new areas with steeper hills or longer inclines. This will keep your workouts fresh and continue challenging your body.
- In conclusion, incline walking offers several benefits for weight loss. By increasing the incline, you can accelerate your heart rate and enter the fat-burning zone more effectively. Incline walking engages the posterior chain muscles of the lower body, such as the hamstrings and glutes, which helps burn more calories during your workout. Additionally, incline walking helps build muscle while burning fat. Even if you slow down your pace, walking on an incline can still maintain a higher heart rate compared to walking on flat ground.
- I encourage you to try the provided incline walking workouts tailored for beginners, intermediate, and advanced levels. These workouts are designed for both motorized treadmills and manual treadmills. For those without access to a treadmill, you can also take advantage of outdoor incline walking by finding hills in your neighborhood or local park. Remember to challenge yourself by increasing the duration of work intervals, finding steeper hills, or increasing your speed as you become more fit.
- If you enjoyed these incline walking workouts, be sure to subscribe to our blog for more fitness tips and workouts. We have a variety of treadmill workouts and other content to help you reach your fitness goals. Happy walking!
