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Treadmill Hill Workout: Rolling Hills

Cardio Workout: Rolling Hills on the Treadmill

Some runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. But by skipping the incline you miss the opportunity to build both speed and stamina while giving your booty a little extra kicking. Plus running hills makes the flats feel like a breeze. If you're not into running outside, you can still run hills with this rolling hill treadmill.

As always, feel free to play around with the elements — speed, incline, and duration — to make the workout suit your needs. Since this is a hill workout, I do think it better to slow your pace but keep the incline up.

Time Speed/MPH Incline
0:00-5:00 5.0 1.0
5:00-8:00 6.5 1.0
8:00-13:00 6.0 3.0
13:00-15:00 6.5 1.0
15:00-18:00 6.0 4.0
18:00-20:00 6.5 1.0
20:00-23:00 6.0 5.0
23:00-25:00 6.5 1.0
25:00-28:00 6.0 3.0
28:00-30:00 6.5 1.0
30:00-33:00 6.0 5.0
33:00-38:00 5.0 1.0

Click here for a photo-free printable version to take to the gym. Let us know how your climbing goes.

Image Source: Shutterstock
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jenna1092 jenna1092 3 years
just wondering how many calories are burned when doing this all the way through but switching the speeds to a mph slower... for example warm up at 4, then 5.5 at 1.0 incline, then 5.0 at 3.0 incline, etc... i did this today and the treadmill didn't calculate my calories!! i tried logging it to myfitnesspal and it said that i had burned around 422 calories, does this seem right?
Susi-May Susi-May 4 years
Hey Anon, The speed is mph.
Susi-May Susi-May 5 years
Hey Anon, The speed is mph.
duffy617 duffy617 5 years
This is perfect because Mondays are my hills days. Thank you!
J-Rabbit J-Rabbit 6 years
I tried the rolling hills setting yesterday for the first time and really liked it! I'll definitely do it again.
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