Treadmill Incline Workout For Weight Loss

The treadmill is an excellent choice for a weight loss workout. It provides many of the benefits of running without the impact on your joints, but you can also use it to walk and bike. Additionally, treadmills allow you to increase the incline as you get fitter and stronger, which will challenge your body in new ways.

Treadmill workouts are great because they allow you to increase the difficulty level over time as your fitness improves. You can start out at a lower incline, then increase it after a few weeks to challenge yourself further.

The best way to use incline on the treadmill is by varying it throughout your workout. For example, start with a low incline (1-3%) during warmup and cool down, then gradually increase it (3-5%) during high intensity intervals like sprinting or hill repeats. Then drop back down again during low intensity recovery periods like walking or jogging lightly on flat terrain.

Treadmill Incline Workout For Weight Loss

Woman running on treadmill in gym

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.2 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.3 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.

The Best Fat-Burning Workouts You Can Do On A Treadmill, Trainer Says

fit man doing fat-burning workout on treadmill in gym
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If the treadmill is your absolute favorite piece of fitness equipment, you are in luck, because today we’re delivering the best fat-burning workouts you can do on it. Whether you already have convenient access to one in your home, or you typically head to the gym to get your sweat sessions in, the treadmill is such an effective way to lose weight and get into serious shape. Walking at a brisk pace or running at an incline, for example, will torch more calories than if you were doing the same workout on a flat surface. Inclines will also help you sculpt lean muscle mass. What’s not to love about all of that? We are Team Treadmill all the way.

Read on to learn more about why treadmills are so productive in helping you melt fat, in addition to a couple of fat-burning workouts you can do on it. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says

Establish the perfect balance between a steady-state workout and an interval-based routine

woman doing fat-burning workout on treadmill in front of windows at gym
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Let’s talk cardio. In addition to eating a healthy diet and strength training, this form of exercise is crucial to incorporate into your fitness regimen. There are plenty of cardio exercises you can do, ranging from working out on the exercise bike or stairclimber, hiking, biking, and of course, making use of the treadmill.

The treadmill is a great investment and a fantastic tool to torch fat—especially if you live in an area where you’re not able to run outside, deal with moody weather, or simply want to have more control over your pace and incline.

When it comes to the types of cardio that are best for fat burning, you want to establish the perfect balance between a steady-state workout and an interval-based routine. Steady-state focuses more on aerobic endurance, which can be done more often, whereas intervals are more anaerobic-based. Interval training can be more difficult for your body to recover from, and it should really only be done a max of 2 to 3 times per week. Alternating between the two will give you the best of both worlds and help you not only improve your aerobic fitness, but also burn fat.

Below are aerobic and interval-style treadmill workouts you can add to your fitness routine to lose weight. Check them out, and gear up for the best fat-burning workouts you’ve ever experienced.

Incline Treadmill Walk

closeup woman walking on treadmill incline to speed up belly fat loss at gym during treadmill workout
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For this workout, you’re going to set your treadmill at the highest incline (usually 15 degrees), and set the speed at 3.0 to 3.5 mph. Walk at this pace and incline for 20 to 30 minutes, and watch your heart rate go up!

Treadmill Sprint Intervals

man doing treadmill sprint, fat-burning workout at home
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Start this workout by standing with your legs outside of the belt and setting your treadmill on a 10% incline and the speed a little higher than your typical jog pace. Once the incline and speed are set, safely hop onto the treadmill, and sprint hard for 30 seconds. Once you’ve sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 10 rounds.

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