If you are currently on a fitness program and you want to get your workout done faster and see results fast, you might want to try an incline treadmill workout. Because it is a good value-for-money option for most fitness enthusiasts. When you work out on an incline treadmill, you get a bonus: your lower body muscles get worked.
In recent years, the incline treadmill workout has become very popular because this workout is perfect for people who want to take their fitness to the next level. Whether you are a very experienced runner, a beginner who wants to improve your cardiovascular endurance, or a fitness enthusiast who wants to work on specific muscles, working out on an incline treadmill is a great way to accomplish your fitness goals.
So, put on your sneakers now and take your fitness practice to the next level with an incline treadmill workout!
Read on to learn more about the benefits of an incline treadmill workout and try our expert-designed incline workout for yourself!
What is an incline treadmill workout?
An incline treadmill workout involves walking, jogging, or running on a treadmill that is set to an incline, meaning the treadmill deck is raised at an angle. This incline mimics the sensation of walking or running uphill, adding resistance and intensity to your workout.
There are many ways to do an incline treadmill workout: including a 12-3-30 routine, walking, jogging, or jogging. The incline of a treadmill is also measured in percentages. The incline starts at 0%, then increases to 1%, 2%, and 4%. You can also use an incline treadmill workout as your primary source of aerobic exercise, or even as a HIIT workout.
Incline treadmill workouts can be customized based on your fitness level and goals. Beginners may start with a gentle incline and gradually increase the intensity over time, while more advanced exercisers may incorporate interval training or hill sprints to challenge themselves further. It’s essential to maintain good posture and use proper form while performing incline treadmill workouts to avoid injury.
Benefits of incline treadmill workout
Incline treadmill workouts offer a range of benefits for physical fitness and overall well-being:
Increased calorie burn. Walking or running on an incline requires more energy expenditure compared to exercising on a flat surface. This heightened intensity leads to a greater calorie burn, supporting weight loss and management goals.
Muscle engagement. Incline treadmill workouts activate various muscle groups, including the quadriceps, hamstrings, calves, glutes, and core muscles, to a greater extent than flat-surface exercise. This enhances muscle strength, endurance, and tone in the lower body.
Improved cardiovascular health. Engaging in incline treadmill workouts provides an effective cardiovascular workout, stimulating the heart and lungs and enhancing aerobic capacity. Over time, this can lead to improved heart health, reduced risk of cardiovascular disease, and increased overall endurance.
Enhanced metabolism. Incline treadmill workouts can boost metabolism, leading to increased calorie expenditure both during and after the exercise session. This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC), helps support weight management efforts.
Joint-friendly. Treadmills offer a cushioned surface that reduces the impact on joints compared to outdoor running on hard surfaces. This makes incline treadmill workouts a safer option for individuals with joint issues or those recovering from injuries, minimizing stress on the knees, ankles, and hips.
Versatility. Incline treadmill workouts allow for versatility in training. You can adjust the speed and incline settings to create a customized workout that suits your fitness level and goals. Additionally, incorporating interval training, hill sprints, or variations in incline and speed can add variety and challenge to your routine.
How to Get Started Incline Treadmill Workout
Start with a dynamic warm-up to prepare your muscles and joints for exercise. Perform movements such as leg swings, arm circles, high knees, and walking lunges for 5-10 minutes to increase blood flow and flexibility.
Start with a flat incline of 0% before increasing the incline. Once you are used to walking on the treadmill, start adjusting the incline to 3-5%. This is mainly to prepare your muscles for the upcoming exercise. Set the treadmill speed to a comfortable pace to start, typically a brisk walk or light jog. You should be able to maintain a conversation but still feel challenged by the incline.
Maintain proper posture throughout your workout by keeping your shoulders relaxed, chest lifted, and core engaged. Land lightly on your feet with each step and avoid leaning too far forward or backward.
Begin walking or jogging on the treadmill, focusing on the upward movement generated by the incline. Pay attention to your breathing and heart rate, and adjust the speed or incline as needed to maintain a challenging yet sustainable effort. Alternate between periods of higher intensity (increased speed or incline) and recovery periods at a lower intensity.
Once you’ve completed your workout, gradually reduce the incline and speed to allow your heart rate to return to normal. Finish with a few minutes of walking at a gentle pace, then perform static stretches to target the major muscle groups used during your workout, holding each stretch for 15-30 seconds.
Keep track of your workouts, noting the duration, intensity, and any adjustments you make to the incline or speed. This will help you track your progress over time and make informed decisions about how to adjust your workouts for continued improvement.
Incline Treadmill Workout for Beginners: 2% - 4% Incline
Here’s a beginner-friendly incline treadmill workout focusing on a moderate incline range of 2% to 4%. This workout is designed to build endurance, improve cardiovascular health, and strengthen lower body muscles. It’s suitable for individuals who are new to treadmill workouts or looking to ease into incline training. You can use the 2 in 1 fold up treadmill TM40LA to perform this exercise.
Warm-up
Start with a 5-minute brisk walk on the treadmill at a 0% incline. Aim for a comfortable pace to raise your heart rate gradually.
Main Workout
2% Incline Walk/Jog: Set the incline to 2% and walk or jog for 5 minutes. Maintain a steady pace that challenges you slightly but allows you to breathe comfortably.
4% Incline Power Walk
Increase the incline to 4% and power walk for 5 minutes. Focus on engaging your glutes and hamstrings with each step. Keep your posture upright and your core engaged.
2% Incline Interval Run/Walk
Lower the incline back to 2%. Alternate between 1 minute of jogging and 1 minute of walking for a total of 10 minutes. During the jogging intervals, push yourself to a moderate intensity effort, and use the walking intervals to recover and catch your breath.
4% Incline Hill Climb
Raise the incline to 4% and walk at a brisk pace for 5 minutes. Imagine you’re climbing a steep hill, engaging your calves, quads, and glutes with each step.
Cool-down
Finish with a 5-minute cooldown by lowering the incline back to 0% and walking at a relaxed pace. Use this time to gradually bring your heart rate down and allow your muscles to recover.
Stretching
Spend 5-10 minutes stretching major muscle groups, including calves, hamstrings, quadriceps, glutes, and hip flexors. Hold each stretch for 15-30 seconds and focus on breathing deeply to release tension.
Hydration and Nutrition
Repeat this workout 2-3 times per week, gradually increasing the duration or intensity as your fitness level improves. Listen to your body and adjust the workout to suit your abilities and goals.
What’s the 12-3-30 Workout?
The 12-3-30 workout has gained popularity on social media platforms like TikTok and Instagram as a high-intensity interval training (HIIT) treadmill routine. It involves setting the treadmill at a specific speed and incline for a structured workout. Here’s how it typically works:
12-3-30 Breakdown
1. Speed: The speed setting is typically set at 3.0 miles per hour (mph).
2. Incline: The incline is set to 12%.
3. Duration: The workout lasts for 30 minutes.
Workout Structure
Warm-up: Start with a 5-minute warm-up by walking at a slower pace (around 2.5 mph) with no incline. This helps prepare your muscles and cardiovascular system for the upcoming intensity.
Main Workout
After the warm-up, set the treadmill speed to 3.0 mph and increase the incline to 12%. Maintain this speed and incline for 30 minutes. The goal is to sustain a brisk walking pace at the specified incline throughout the workout.
Cool-down
Once the 30-minute workout is complete, lower the incline and gradually reduce your speed for a 5-minute cooldown.
A couple of important notes about the 12-3-30 incline treadmill workout:
Customization. While the 12-3-30 format provides a structured framework for the workout, it’s essential to customize it based on your fitness level, goals, and any physical limitations you may have. For example, if walking at 3.0 mph is too challenging or not challenging enough for you, feel free to adjust the speed accordingly. Similarly, if a 12% incline feels too steep or too easy, you can modify it to a level that provides an appropriate level of challenge.
Progression. Like any fitness routine, progression is key to continued improvement. As you become more accustomed to the 12-3-30 workout, consider gradually increasing the intensity by either increasing the speed, incline, or both. This progressive overload helps prevent plateaus and ensures that your body continues to adapt and improve over time.
Safety. Safety should always be a priority when engaging in any form of exercise. When performing the 12-3-30 workout on a treadmill, make sure to use proper form, maintain good posture, and pay attention to your surroundings. Additionally, stay hydrated throughout the workout and listen to your body—if you experience any pain or discomfort, stop the workout and consult a fitness professional or healthcare provider if necessary.
Variation. While the 12-3-30 incline treadmill workout is a popular routine, it’s important to incorporate variety into your fitness regimen to prevent boredom and overuse injuries. Consider alternating the 12-3-30 workout with other forms of cardio, strength training, and flexibility exercises to create a well-rounded fitness program.
Go at Your Own Best Pace
Incline treadmill workouts have many benefits, from healthy exercise to fast fat-burning, but they are not for everyone. If you are a beginner in fitness, the incline treadmill workout may be a bit intense for you. You need to jog or walk on a relatively flat road for a while before challenging yourself to the incline treadmill workout.
All in all, the incline treadmill workout is an effective way to burn calories, build lower body strength, and improve cardiovascular. Incline treadmill workouts are a great addition to your cardio program, providing variety and challenge to your fitness routine.
In addition, some beginners may prefer outdoor exercise instead of running indoors. If you want to exercise outdoors with an incline, then you can look for some hilly walking or running routes to get the benefits of incline treadmill exercises.
