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20-Minute Walking Treadmill Workout

Feel the Burn With This 20-Minute Treadmill Hike

If you're looking for a quick cardio workout that does double duty for your backside, 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 booty-burning 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.

Image Source: POPSUGAR Photography
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