Walking Treadmill Workouts Treadmill Incline Hill Workouts Use Incline for a More Intense Treadmill Workout By Wendy Bumgardner facebook twitter Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Wendy Bumgardner Reviewed by Reviewed by John Honerkamp on January 17, 2020 twitter linkedin instagram John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board John Honerkamp on January 17, 2020 Print Steve Prezant/Getty Images You can use the incline feature of your treadmill to get a better workout. Treadmills often have an incline feature to mimic walking and running uphill outdoors. A few also have a decline feature to simulate going downhill. By varying the incline, you can change the type of workout or add intervals of higher intensity. See the benefits and some sample workouts designed by trainer Lorra Garrick, CPT. Adjusting the Incline Many treadmills will allow you to adjust the incline while you are using them, but some require you to make this adjustment before starting your workout. With those, you'll have to stop to change the incline and it won't be as easy to do an interval workout where the incline changes every few minutes. Check the treadmill before you start your workout to see how you can adjust the incline. Benefits of Treadmill Hill Workouts You will find these advantages when you add hills to your routine: You can get your heart rate up to a higher level at lower speeds, allowing you to exercise in your chosen intensity zone.Being able to go slower while achieving a moderate level of intensity is good for people recovering from an injury or who need less impact on their joints.Uphill incline recruits the postural muscles in new ways and stretches your calves and Achilles tendon. If you're new to inclines, your calves will probably tire and may even be sore the next day. You will also work your quadriceps more, which are the muscles at the front of your thighs, as well as giving a good workout for the glutes in your buttocks.Hill workouts give you variety and help you battle treadmill boredom.You will burn more calories per mile when walking uphill. The American College of Sports Medicine notes that for every 1% of grade, you increase your calories burned by about 12%. Treadmill Hill Workout Basics Use these techniques for hill workouts: Warm up: Always warm up for five minutes with level walking or with only a slight incline, at a slower speed.Slow is Good: When you're climbing a hill, you will naturally go slower, but your heart rate and breathing will show that you are getting a higher exercise intensity than when at zero incline. Let those gauge your workout effort rather than the speed.Uphill Walking Technique: Use good posture and take shorter steps when you are using more incline. Lean only slightly forward and don't lean backward.Let go of the Handrails: You won't get as good of a workout if you hold onto the rails as you use incline. Use good uphill walking form at the speed where you can walk or run without using the handrails.Change One Thing at a Time: The intensity of your treadmill workout depends on duration, incline, and speed. If you are adding incline, keep the length of your workout and the speed you use either the same, shorter, or slower. As your tolerance for incline increases, then you can change the duration and speed. But if you change the incline, keep the other two the same. Steady-State Treadmill Hill Workout A steady-state hill workout aims to keep your heart rate at about the chosen level. You can do with a single setting or by varying your settings and speed. After your warmup, experiment with various speeds and inclines to find the setting that challenges you, yet is manageable enough to sustain for 30 minutes.Throughout the course of the session, do faster walks at low inclines, and very slow walks at higher inclines, for variety. Treadmill Threshold Interval Workout This workout will bring you up to a high intensity during harder and easier intervals. Warm up for 5 minutes at an easy pace.Choose a pace and incline that brings your heart rate to 85% to 92% of your max heart rate. Use a heart rate chart to find this number or use a heart monitor or app.Walk at 85% to 92% percent of maximum heart rate for 8 minutes.Slow or reduce the incline to an easy level for 2 minutes.Repeat for 3 to 4 repetitions. Treadmill Interval Workout with Hills Use incline on the treadmill for an interval training workout. The high-intensity interval will bring you to a vigorous level of exertion, then the recovery interval will let you catch your breath. Intervals can last 30 seconds to 10 minutes.The shorter the interval, the tougher it should be. If you use a one-minute interval, you should be at the point you are only able to speak in short words by the end of the minute.Recovery intervals are easy enough to allow you to catch your breath and can last one to five minutes.Some treadmills have interval programs, but they may not vary both the incline and the speed at the same time. Also, they may be limited in how different the incline is between intervals rather than allowing you to go to both extremes In this case, manual manipulation may be the best route.Repeat intervals three to 10 times depending on the length of your workout.End with a five-minute cool down. Was this page helpful? Thanks for your feedback! Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sun J, Walters M, Svensson N, Lloyd D. The influence of surface slope on human gait characteristics: a study of urban pedestrians walking on an inclined surface. Ergonomics. 1996;39(4):677-92. doi:10.1080/00140139608964489 McGuigan MP, Yoo E, Lee DV, Biewener AA. Dynamics of goat distal hind limb muscle-tendon function in response to locomotor grade. J Exp Biol. 2009;212(Pt 13):2092-2104. doi:10.1242/jeb.028076 Dalleck LC, Vella CA, Kravitz L, Robergs RA. The accuracy of the American College of Sports Medicine metabolic equation for walking at altitude and higher-grade conditions. J Strength Cond Res. 2005;19(3):534-7. doi:10.1519/1533-4287(2005)19[534:TAOTAC]2.0.CO;2 Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-99. doi:10.2165/00007256-200737120-00006 Silder A, Besier T, Delp SL. Predicting the metabolic cost of incline walking from muscle activity and walking mechanics. J Biomech. 2012;45(10):1842-1849. doi:10.1016/j.jbiomech.2012.03.032 Nielson CM, Lockhart BD, Hager RL, et al. The Effect of CardioWaves Interval Training on Resting Blood Pressure, Resting Heart Rate, and Mind-Body Wellness. Int J Exerc Sci. 2016;9(1):89-100. Valstad SA, von Heimburg E, Welde B, van den Tillaar R. Comparison of Long and Short High-Intensity Interval Exercise Bouts on Running Performance, Physiological and Perceptual Responses. Sports Med Int Open. 2017;2(1):E20-E27. doi:10.1055/s-0043-124429 Additional Reading Swain DP, Brawner CA. ACSMs Resource Manual for Guidelines for Exercise Testing and Prescription. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins; 2014.