Incline Treadmill Workout for Weight Loss

By
Paige Waehner
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness."
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Paige Waehner
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Reviewed by John Honerkamp on January 17, 2020

John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community.

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John Honerkamp
on January 17, 2020
Woman running on treadmill in gym
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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
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