The incline treadmill workout is one of the best tools you can use to burn fat and tone your muscles. It’s also one of the most effective ways to make your body more efficient at burning fat and calories, causing you to lose weight faster than other workouts. In fact, it’s not uncommon for someone to lose up to five pounds in one week with this type of exercise.

If you’ve never tried an incline treadmill workout before, don’t worry—it’s actually pretty simple. All you have to do is set the incline on your treadmill at about 15 degrees and keep walking or running for about 60 minutes without stopping (or until you reach your desired weight goal).

In addition to burning fat quickly, using an incline treadmill workout will also help strengthen your hamstrings, quadriceps, calves and glutes while helping improve overall cardio fitness levels as well as heart rate variability (HRV). If you want even better results from this type of workout routine then try adding some resistance bands into the mix as well!

Right here on Buy and Slay, you are privy to a litany of relevant information on incline treadmill workout for fat loss, 45 minute treadmill workout for weight loss, treadmill workouts to lose weight for beginners, and so much more. Take out time to visit our catalog for more information on similar topics.

Best Incline Treadmill Workout For Weight Loss

Walking on a treadmill is a good way to lose weight. However, if you want to really kick your weight loss into overdrive, you may want to consider doing an incline treadmill workout instead. Why? Because you’ll burn more calories.

Increased Calorie Burn When Using a Treadmill with Incline

There are several factors that determine how many calories you’ll burn while exercising on a treadmill. Some of these factors include your current weight and how long you work out. Another is the intensity of the exercise, which is where an inclined treadmill comes into play.

By walking, jogging, or running uphill, your body is forced to work harder. It requires more energy (calories) to make it up the incline. The greater the incline, the harder it works.1 The harder it works, the more fat you burn. This is why some athletes engage in hill workouts.

35-Minute Boredom-Buster Treadmill Workout

This workout involves spending 35 minutes on a treadmill for boredom-busting cardio fun. You’ll change your speed and incline many times 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 below are only examples and range from walking speeds to running speeds. Increase or decrease the speed and/or inclines to fit the suggested perceived exertion and, of course, your fitness level. For a longer workout, go through the workout twice.

TimeInstructionsEnding Speed/InclinePerceived Exertion
10 minWarm up at a steady pace.3.0–5.0 mph / 1% incline4-5
5 minBaseline: Increase to a moderate pace, just out of your comfort zone.3.5–6.0 mph / 1% incline5-6
1 minuteIncrease speed and incline 1 increment every 15 seconds.3.9–6.4 mph / 5% incline7-8
1 minuteRemain at above speed and incline.3.9–6.4 mph / 5% incline8
1 minuteLower speed and incline 1 increment every 15 seconds.3.5–6.0 mph / 1% incline6-7
1 minuteWith speed at baseline, increase incline every 15 seconds.3.5–6.0 mph / 5% incline7-8
1 minuteRemain at above speed/incline.3.5–6.0 mph / 5% incline8
1 minuteSpeed at baseline, decrease incline every 15 seconds.3.5–6.0 mph / 1% incline7-8
5 minutesAbove Baseline: Get a little more out of your comfort zone for this segment.3.8–6.3 mph / 1% incline6-7
1 minuteSet incline at 2% and increase speed 1 increment every 20 seconds.4.1–6.6 mph / 2% incline7-8
1 minuteRemain at the above speed and incline.4.1–6.6 mph / 2% incline8
1 minuteDecrease speed every 20 seconds.3.8–6.3 mph / 2% incline7-8
1 minuteSprint or speedwalk as fast as you can!4.0–7.0 mph or higher / 2% incline9
5 minutesCool down.3.0–4.0 mph / 0% incline4
Total Time35 Minutes

Boost Weight Loss by Not Using the Handrails

Research reveals that you expend more energy when you don’t use the handrails while walking on a treadmill, and that amount increases even more if that treadmill is on an incline. Therefore, if your goal is to lose weight, it’s helpful to do the treadmill incline workout without the handrails if you can.

Handrails can assist with balance, making the treadmill safer if this is a concern. An inclined treadmill can sometimes change the way you walk. So, if you find that you frequently stumble or lose your footing while doing your workout, prioritize safety over weight loss and use the rails.

If you’d like to reduce your reliance on the handrails, this can be accomplished slowly over time. Start by not using the rails for 10-30 seconds at a time. Work to increase these time periods to the point where you don’t use the handrails at all.

Incline Treadmill Workout Safety

Before doing an incline treadmill workout, it’s important that this type of training is safe for you to do. Talk with your doctor before beginning this or any other weight loss exercise program to ensure that your health and physical condition can support the designed routine.

Once your doctor gives you approval, slowly increase your inclines and treadmill speeds. Aim to increase your running mileage by no more than 5% to 10% per week.4 This helps reduce your likelihood of injury.

5 Best Incline Walking Workouts for Weight Loss

There’s no denying the amazing benefits of a regular walking routine! However, if you’re looking to rev up your calorie burn, tone up your glutes and hamstrings, and lose weight, consider adding an incline treadmill to your next walking workout.

Incline walking workouts fire up the posterior chain muscles of the lower body like your hamstrings and glutes, which typically aren’t as active when walking on flat ground. Walking at an incline will also help spike your heart rate, helping you burn even more calories during your workout!

Due to the higher level of posterior chain muscle engagement, high calorie burn, and high heart rate of incline walking workouts, they’re some of the most effective ways to lose weight and increase your fitness level quickly.

Ready to elevate the incline in your walking routine? Check out the indoor incline walking workouts below designed for motorized treadmills and manual treadmills, and some ideas for taking your incline workout outside too!

Beginner Walking Workouts

1. Beginner Treadmill Intro to Incline Walking Intervals – 20 Minutes

If you’re new to treadmill workouts, this 20-minute treadmill incline walking workout is the perfect workout to explore different speeds and inclines – work up those muscles in your lower body before advancing to higher heights, speeds, and more challenging intervals. Use this workout time and time again in your regular routine to build up your fitness, and mix up your walking workouts at home!

2. Manual Treadmill Interval Workout for Beginners – 15 Minutes

If you have a manual treadmill at home, give this beginner interval walking workout a try! This workout is great for users of all levels and can easily be adjusted to be made more advanced by simply increasing the resistance and/or pace. Follow along for tips and form pointers when working out on your manual treadmill at home!

3. High Intensity Manual Treadmill Interval Walking Workout – 20 Minutes

Manual treadmills fans, we have a fun and intense 20-minute manual treadmill session for you! In this workout, you’ll work on building cardio strength and endurance through longer work intervals and minimal rest. Finish off with some heavy resistance sled pushes that will set in that lower body burn and sear tons of calories!Manual treadmills fans, we have a fun and intense 20-minute manual treadmill session for you! In this workout, you’ll work on building cardio strength and endurance through longer work intervals and minimal rest. Finish off with some heavy resistance sled pushes that will set in that lower body burn and sear tons of calories!

Intermediate to Advanced Walking Workouts

4. Intermediate Treadmill Incline Walking Workout – 25 Minutes

Ready to level up your incline treadmill workout? Up the ante with this intermediate 25-minute incline treadmill walking workout. This session will lead you through longer intervals and more challenging inclines, bumping that incline up all the way 12. If you’ve followed along with our beginner incline treadmill workout and you’re ready to take that next step, this workout will be perfect for you!

5. Advanced Treadmill Incline Walking Workout – 30 Minutes

Strengthen and tone your legs and build your cardiovascular system with this advanced 30-minute incline walking workout you can do on your treadmill at home! In this fast-paced, intense walking workout, challenge yourself through 15 levels of incline. If you’ve mastered incline treadmill walking, then this workout is everything you need to push your fitness to new heights.

Outdoor Incline Walking Workouts

If you don’t have a treadmill at home, consider going on a nature walk outdoors instead. Take advantage of hills in your neighborhood or local park to create your own incline walking workout.

Try to push your pace while walking up the hill, and let the downhill portion be your rest – similar to intervals of work and rest you might do during a treadmill workout!

You can challenge yourself by making intervals of work longer, finding a steeper hill, or pushing yourself faster as you get more fit. Start with 30 seconds of hard work uphill, resting on the way down, and repeating several times until you’ve reached your desired workout length.

There are always ways to make your workout more challenging, which is important to continue seeing progress over time. When you’re ready to make your workout more challenging, try intervals of 45 seconds, 1 minute, and even 1 minute and 30 seconds.

Incline Treadmill Workout For Fat Loss

Bored to tears by that steady-state cardio? It’s time to mix up your treadmill routine. Whether you’ve got five minutes or 40, these treadmill workouts will break you out of any running rut and jumpstart weight loss with super-efficient intervals, if that’s a specific health and fitness goal you have.

Created for SELF by Bonnie Micheli and Tracy Roemer, the founders of >Shred415, these routines incorporate challenging speed work, leg-burning inclines, and major creativity. Intense interval training routines are key for fat loss, because working out at high intensities creates an afterburn effect known as excess post-exercise oxygen consumption (EPOC). That means you’ll continue to burn calories even after you hit the stop button as your body works restore its oxygen levels and return to its natural resting state.

If you can’t get to Chicago or St. Louis to try Micheli and Roemer’s cardio-meets-strength training class for yourself, put their workouts to work in your own gym. Here are five of their best treadmill workouts for weight loss:

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1 If you only have 5 minutes, try this quickie interval workout.

Pre-game these efficient flat-road intervals with an easy three-to-five minute jog. Then do this simple circuit once, or repeat as many times as you’d like.

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2 Tackle some rolling hills with this 10-minute routine.

During this rolling-hill run, you’ll walk the high hills and speed up on the lower ones, Micheli and Roemer explain. As the incline goes down, the pace goes up, so the walking intervals act as your recovery.

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3 Get ready to run the town with this 21-minute workout.

This run is inspired by the city where it all began for Shred415: It mimics the small hills throughout Chicago, explains Micheli and Roemer. If only you got the views, too! “Be sure to walk slow during the one-minute recoveries to drop your heart rate down.”

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4 This 20-minute routine starts easy but you’ll pick up the pace—and the incline—before it’s over.

The first two runs start on a flat incline, but you ramp up the intensity (and the incline) during the third and fourth intervals. Each is four minutes long, and the last one is the most challenging–it’s the fastest and the steepest. But remember, you GOT this!

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5 You’ll alternate between walking, jogging, and running in this 40-minute routine.

This 40-minute run is great for weight loss and building up your endurance for races, according to Micheli and Roemer. Your jog and run pace increase every 12 minutes…5k fun run, here you come!

45 Minute Treadmill Workout For Weight Loss

Regularly working out helps with weight loss because exercise efficiently increases the number of calories you burn. Whether your 40-minute workouts on the treadmill will lead to weight loss depends on a number of factors, including how often you do your workouts and the intensity of your sessions.

Keys to Losing Weight

Your body constantly needs calories to fuel a variety of body processes and it gets these calories from the food and drink you consume. If your body needs more calories than it receives from what you eat and drink, it’s forced to get the calories from breaking down the body fat you have stored on your body. Therefore, to lose weight, efforts should focus on burning a higher number of calories than you consume every day. Every 3,500 caloric deficit leads to one pound of fat loss.

Treadmill Workouts

The number of calories you’ll burn during your treadmill workouts depends on the speed you’re walking or running, how long you go for and how much you currently weigh. According to, a 160-pound person walking at 2 mph will burn about 137 calories during a 40-minute workout or about 210 calories if she walks at 3.5 mph. If that 160-pound person picked up the pace and ran at 5 mph, she would burn about 406 calories during that time. A 200-pound person will burn even more calories during his treadmill workouts. A 2 mph walk will burn about 171 calories in 40 minutes, while walking at 3.5 mph will chalk up about 262 calories burned. Every 40 minutes a 200-pound person runs at 5 mph will burn about 506 calories.

Rate of Weight Loss

A healthy rate of weight loss is about a half to two pounds per week. This would mean you’d need to create a weekly caloric deficit of 1,750 to 7,000. By understanding how many calories you burn during your 40-minute treadmill workouts you can then determine how long it will take you to lose weight. For example, the 160-pound person who walks on a treadmill at 3.5 mph for 40 minutes and burns about 210 calories during each workout will lose a pound of fat about every 17 workouts. This was determined by dividing 210 by 3,500. If she got in five walks per week, it would take her a little over two weeks to lose a pound.

Nutritional Considerations

Being consistent with your treadmill workouts will still not result in weight loss if you don’t pay attention to the number of calories you eat and drink. A single higher-calorie meal or an extra beer in the evening can quickly cancel out the calories you burned during your workouts. Limit your calorie intake by drinking primarily water, consuming primarily fruits, vegetables, lean proteins, low-fat dairy products and whole-grain foods, and cutting your portion sizes.

Beat Boredom and Torch Fat With This 40-Minute Treadmill Workout

Part 1: Progression Run

The first part of this workout starts with an easy jog and gradually increases your pace by 0.5 mph every 2 minutes. Takacs recommends beginning at about 5.0 miles per hour (mph), but listen to your body; you can increase or decrease your starting pace as needed.

  • 2 minutes at 5.0 mph
  • 2 minutes at 5.5 mph
  • 2 minutes at 6.0 mph
  • 2 minutes at 6.5 mph
  • 2 minutes at 7.0 mph

Part 2: Incline Work

Hill running undeniably increases the intensity of your workout (just try to hold a conversation while running uphill). But upping the incline can also help runners build strength and speed, according to the American Council on Exercise (ACE).

Set the incline of your treadmill between 6.0 and 8.0, depending on your comfort level. Then do:

  • 1 minute at 2.5 mph
  • 1 minute at 5.0 mph
  • 1 minute at 2.5 mph
  • 1 minute at 5.2 mph
  • 1 minute at 2.5 mph
  • 1 minute at 5.5 mph
  • 1 minute at 2.5 mph
  • 1 minute at 5.5 mph
  • 1 minute at 2.5 mph
  • 1 minute at 5.8 mph

Part 3: Active Recovery

The goal of the next 10 minutes is to lower your heart rate for the sprint intervals that follow. Bring your treadmill incline back down to 0, and focus on your form and your breathing.

  • 1 minute at 5.0 mph
  • 1 minute at 6.5 mph
  • 1 minute at 5.0 mph
  • 1 minute at 7.0 mph
  • 1 minute at 5.0 mph
  • 1 minute at 7.2 mph
  • 1 minute at 5.0 mph
  • 1 minute at 7.6 mph
  • 1 minute at 5.0 mph
  • 1 minute at 7.8 mph

Part 4: Sprints

Alternating between intervals of intense exercise and rest can help you burn more calories — and keeps you engaged in your workouts. Cap your rest intervals at one minute; limiting your rest keeps your heart rate elevated throughout these final 10 minutes.

During your rest intervals, take deep breaths and sip water as needed.

  • 1 minute at 2.5 mph
  • 1 minute at 8.0 mph
  • 1 minute at 2.5 mph
  • 1 minute at 8.5 mph
  • 1 minute at 2.5 mph
  • 1 minute at 8.5 mph
  • 1 minute at 2.5 mph
  • 1 minute at 9.0 mph
  • 1 minute at 2.5 mph
  • 1 minute at 9.0 mph

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