If you're looking for a quick cardio workout that also builds strength in your legs and glutes, try this 20-minute treadmill workout. The plan's incline gradually increases while the speed changes to keep you feeling confident (and safe!) from start to finish. It's the perfect workout for someone brand-new to a fitness routine who wants to get their heart rate up, but more seasoned runners should try it too! This incline walking workout might just make you want to break out into a sprint once completed.
| Time | Speed (MPH) | Incline | Notes |
|---|---|---|---|
| 00:00-03:00 | 3.0 | 2.0 | Warmup |
| 03:00-05:00 | 3.3 | 4.0 | |
| 05:00-08:00 | 3.5 | 6.0 | |
| 08:00-10:00 | 4.0 | 9.0 | |
| 10:00-12:00 | 3.5 | 10.0 | |
| 12:00-13:00 | 3.3 | 12.0 | |
| 13:00-14:00 | 3.5 | 14.0 | |
| 14:00-16:00 | 4.0 | 9.0 | |
| 16:00-17:00 | 3.8 | 7.5 | |
| 17:00-19:00 | 3.5 | 6.0 | Cooldown |
| 19:00-20:00 | 3.0 | 4.0 | Cooldown |
Before this quick workout, move through a few of these important exercises to keep your heels, calves, and ankles feeling safe and supported.
Click here for an image-free printable to keep on hand with you at the gym.