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40-Minute Treadmill and Lower-Body Workout

You Need This Hill-Climbing Treadmill Workout in Your Life

Tired of the basic interval workouts you've been doing over and over again? Forget about speed intervals. This treadmill hill workout incorporates one-minute butt-lifting moves to bust through your cardio-machine boredom. Talk about a major butt and thigh burn!

Time Speed Incline Leg work — off the treadmill
0:00-5:00 3.0 1.0 Warmup
5:00-10:00 4.0 6.0
10:00-11:00 Alternating front lunges
11:00-16:00 3.5 8.0
16:00-17:00 Squats
17:00-22:00 3.0 10.0
22:00-23:00 Alternating reverse lunges
23:00-28:00 2.5 12.0
28:00-29:00 Plié squats
29:00-34:00 2.0 12.0
34:00-40:00 2.0 1.0 Cooldown

Be careful getting on and off the treadmill, as it will still be moving. Also, this workout is not one that would work well in a crowded gym, especially if there are people waiting to use the machines. If this is too hard or too easy, adjust the incline and/or speed to fit your level. Don't forget to print this workout — your jeans will thank you!

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Join The Conversation
sunshyne sunshyne 6 years
I've seen people walk backwards or sideways or even lunge on treadmills. Do you have any safe workouts that incorporate other moves like this? Something different like the workout you posted but does not involve you having to give up your treadmill in a crowded gym. Thanks!
Martini-Rossi Martini-Rossi 6 years
great mix but my gym is so packed that if I get off to do squats some will jump on my machine. The treadmill is by far the most popular cardio machine at the gym.
Nellllll Nellllll 6 years
That sounds perfect :D tnx !
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