Walking Treadmill Workouts

Intervals 1 to 4 (⏱️ 12 minutes total)

• Walk for 2 minutes on 2% to 5% incline at a pace that is easy for you (somewhere between 1.5 miles per hour (mph) and 3.5 mph)
• Walk on a flat incline for 1 minute
• Repeat, increasing the speed by 1.0 mph and incline by 1% for each 2-minute interval for 4 total rounds

Intervals 5 to 8 (⏱️12 minutes total):

• Walk for 2 minutes on an incline that is 1% less than your last incline interval, and 1.0 mph slower
• Walk on a flat incline for 1 minute
• Repeat, decreasing the incline of the previous 2-minute interval by 1% and speed by 1.0 mph for 4 total rounds

“When you’re walking up an incline, your body is forced to lean forward to essentially counterbalance and keep momentum going. So that’s going to really challenge your posterior muscles—you’re going to feel your lower back and glutes, along with your quads,” says Mathew Forzaglia, C.P.T., trainer and founder of Forzag Fitness. This is why you shouldn’t hold onto the treadmill while walking up a steep incline because it will counteract your forward momentum and you won’t get as good of a workout, he adds.

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Incline Workout 

Choose an incline of either 10%, 12%, or 15% and practice the following:

• 3 min easy walking pace (you should be able to hold a conversation)
• 2 min moderate walking pace (you should be breathing heavy and only able to speak in short sentences)
• 1 min hard power walking pace (you should be breathing heavy and only able to say a few words)
• Repeat for 5-6 sets

This workout will help you build leg strength and power by walking at incrementally faster paces on a steep incline, says Rebecca Kennedy, Peloton tread instructor. You’ll need to pick an incline (10, 12, or 15 percent) and stick with it for the entire workout, so choose wisely, she adds

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Leg Strength Workout

• 10 minutes of easy walking (between 1.0 mph and 2.9 mph)at 15% incline
• 10 minutes of power walking (between 3.0 mph and 3.5 mph) at 6% incline
• 10 minutes of easy walking (between 1.0 mph and 2.9 mph) at 15% (or max) incline

This workout offers runners a great active recovery option as it has mileage without the impact, and you can improve endurance during this lower intensity cardio session, says Rebecca Kennedy, Peloton tread instructor.

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Endurance Workout

A continuous challenge from the start. You will increase your speed slightly each time you lower the incline,: 

To warm up, walk for 5 minutes on a less than 5% incline or flat treadmill

• 5 minutes of walking between 2.5 mph and 3.5 mph at 15% (or max) incline
• 5 minutes of walking, 8% incline, increase speed by 0.2 mph or 0.3 mph
• 5 minutes of walking between 2.5 mph and 3.5 mph on 15% (or max) incline
• 5 minutes of walking, 8% incline, increase speed by 0.4 mph or 0.6 mph
• 5 minutes of walking between 2.5 mph and 3.5 mph on 15% (or max) incline

To cool down, walk for 5 minutes on a less than 5% incline or flat treadmill

Rebecca Kennedy, Peloton tread instructor, suggests going at a moderate pace throughout the intervals, which means you should be slightly breathless, so it feels challenging but doable.

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Variety Workout