I like appreciate a treadmill workout that does double duty, like this one that provides a serious cardio session while also toning my backside! By adding the incline to this indoor run, the glutes and hamstrings get worked a little extra. And that's a good thing. Another benefit of working the incline: it makes running on flats feel like a breeze. Check it out, print it [1], then hit the gym and work it.
30-Minute Incline Treadmill Workout
| Time | Speed/MPH | Incline |
|---|---|---|
| 0:00-5:00 | 5.5 | 1.0 |
| 5:00-8:00 | 5.5 | 6.0 |
| 8:00-9:30 | 4.5 | 2.0 |
| 9:30-11:30 | 6.0 | 6.0 |
| 11:30-13:00 | 4.5 | 2.0 |
| 13:00-14:00 | 6.5 | 6.0 |
| 14:00-15:30 | 4.5 | 2.0 |
| 15:30-18:30 | 5.5 | 6.0 |
| 18:30-20:00 | 4.5 | 2.0 |
| 20:00-22:00 | 6.0 | 6.0 |
| 22:00-23:30 | 4.5 | 2.0 |
| 23:30-24:30 | 6.5 | 6.0 |
| 24:30-26:00 | 5.5 | 2.0 |
| 26:00-30:00 | 4.5 | 1.0 |
Take a few minutes to stretch your legs after this treadmill session! Here are easy hamstring stretches [2], great ways to stretch your quads [3], and don't forget to stretch your glutes [4].
Model credit: @greicesanto/ [5]