Cardio · Cardio

Incline treadmill walk

How to walk on an incline treadmill to burn fat without running: what incline and speed to use, how long, common mistakes and ankle and back precautions.

Walking on an inclined treadmill is one of the simplest ways to do demanding cardio without running. The slope raises energy expenditure and heart rate a lot, but without the impact of running, so it is a popular choice for fat loss and for anyone who cannot or does not want to run.

What it works

It improves cardiovascular fitness and calorie burn. Walking uphill demands more from the glutes, hamstrings and calves than walking on the flat.

How to do it

1. Start walking on the flat for 3 to 5 minutes to warm up.
2. Raise the incline gradually, between 6 and 12% depending on your level.
3. Choose a brisk but comfortable walking speed, for example 2.8 to 3.7 mph (4.5–6 km/h).
4. Walk with an upright torso, full steps and arms swinging freely.
5. To finish, lower the incline and walk a few minutes on the flat.

How long and how hard

Between 15 and 40 minutes at an effort where you can talk, but with some difficulty. For more intensity, raise the incline before the speed.

Common mistakes

• Holding the rails or console. It cuts the effort a lot and distorts your posture. If you need to hold on, the incline is too steep.
• Leaning forward from the waist.
• Cranking the incline without warming up.

Precautions

It loads the ankle and knee. Steep inclines demand a lot of ankle bend and stretch the Achilles tendon: if that area bothers you, use less incline or swap it for the stationary bike.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Stationary bike · Low-impact cardio
  • Knee
• Recumbent bike · Low-impact cardio
  • Knee

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.