Incline Treadmill Workout for Weight Loss

This workout involves working on the treadmill (or any cardio machine of your choice) for 35 minutes of boredom busting cardio fun. You'll spend plenty of time changing your speed and incline to make the workout more interesting while doing two important things: Burning more calories and building more endurance in a short period of time.

The speeds and inclines listed are only examples and range from walking speeds to running speeds.

Increase or decrease the speed/inclines to fit the suggested perceived exertion and, of course, your fitness level. Use this Perceived Exertion Scale below to determine how hard you're working. Oh, and one more thing...for a longer workout, go through the workout twice!

35 Minute Boredom Buster Treadmill Workout

Time	Instructions	Ending Speed/Incline	Perceived Exertion
10 min	3.0 - 5.0 mph/1% incline- warm-up	3.0 - 5.0 mph/1% incline	4-5
5 min	Baseline - Find a moderate pace, just out of your comfort zone	3.5 - 6.0 (Walking or Jogging)/1% incline	5-6
1 minute	Increase speed and incline 1 increment every 15 seconds	3.9 - 6.4 mph/5% incline	7-8
1 minute	Remain at above speed and incline	3.9 - 6.4 mph/5% incline	8
1 minute	Lower speed and incline 1 increment every 15 seconds	3.5 - 6.0/1% incline	6-7
1 minute	With speed at baseline, increase incline every 15 seconds	3.5 - 6.0/5% incline	7-8
1 minute	Remain at above speed/incline	3.5 - 6.0/5% incline	8
1 minute	Speed at baseline, decrease incline every 15 seconds	3.5 - 6.0/1% incline	7-8
5 minutes	Above Baseline - Get a little more out of your comfort zone for this segment	3.8 - 6.3+/1% incline	6-7
1 minute	Starting at above speed and incline at 2%, take speed up 1 increment every 20 seconds	4.1 - 6.6/2% incline	7-8
1 minute	Remain at the above speed and incline	4.1 - 6.6/2% incline	8
1 minute	Decrease speed every 20 seconds	3.8 - 6.3/2% incline	7-8
1 minute	Sprint or speedwalk as fast as you can!	4.0 - 7.0+	9
5 minutes	Cool down	3.0 - 4.0 mph	4
Total Time	35 Minutes