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Treadmill Walking and Running Uphill Workout

Get It Up, Your Heart Rate That Is: Uphill Run/Walk

Last night on the treadmill I was not feeling like running, but I knew I just needed to push myself to run a little bit or I would have been disappointed with myself. So instead of forcing my way through a grueling (and boring) 30 minute run on the treadmill that I was not excited about, I decided to switch it up with an uphill run/walk that is great for the legs and booty. What's more? I really enjoyed it! To see the workout, just


Time Speed (MPH) Incline (%)
00:00-05:00 2.5 1
05:00-10:00 5.5 3
10:00-15:00 3.5 11
15:00-20:00 5.5 5
20:00-25:00 3.5 13
25:00-30:00 5.5 7
30:00-35:00 3.5 15
35:00-40:00 2.5 1

Fit's Tip: If this proves to be too hard, lower the incline and/or speed. If this is too easy, raise the speed and/or incline.


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Leilanic1 Leilanic1 9 years
i tried this last night and my butt and legs are sore today. :) I did have to bump down the incline when I was running ... i never run on an incline so i was gasping for air at the higher incline...
7kimba7 7kimba7 9 years
I like this... I might do it tonight.
thatconomist thatconomist 9 years
I tried this last night and it was great! Worked me more than my usual 45 minutes of Cross-trainer at levels 10. I am definitely sticking to the one you recommended in future.
smellen smellen 9 years
I've heard that if running, you should use 1.0% incline to simulate running outdoors. Awhile back, it was probably on one of the "entertainment" shows, they had a segment with Fergie talking about her workout routines. Her trainer insisted on a slower pace at a very sharp incline. So instead of trying to go really fast & on an incline, slow it down a touch, and you can feel the burn as you walk. I typically slow down to 3.0-3.2, and when walking "normally", I use more of a 3.5-4.0 speed.
Novaraen Novaraen 9 years
I always do this!! For some reason when i get on the treadmill, i dont like to walk on it i raise it up and really feel the burn in my butt and thighs! After a few minutes i will lower it a bit and then go flat and take a short run. It really changes up my it!!!
Leilanic1 Leilanic1 9 years
this looks great! i was just thinking about what I was going to do at the gym tonight and I'm going to do this cardio workout. :)
ShedItandGetIt ShedItandGetIt 9 years
I didn't follow this exactly, but it did inspire my workout today! :)
Lovely_1 Lovely_1 9 years
Actally, one of the trainers told me somethign at my gym. He knows I have a bad knee and horrible athsma, and he said I probably shouldn't be running at all! he told me to do a high incline and very fast paced walk and it will honeslty make me work just as hard as when I run.
Renees3 Renees3 9 years
good idea! I might try this tonight!! I'm super new to running so I might scale it back a bit, but I think I need to add incline to my regular treadmill running anyway. I heard that putting on an incline helps to make it more like running outdoors. Is that true??
smellen smellen 9 years
i wish you had posted this yesterday! i went to the gym last night with the intention of doing 30 on the elliptical, as my legs were pretty tired/sore. of course, every elliptical was booked up, so i just ended up on the treadmill. i mostly just walked on the big incline, but next time i will mix it up with more speed on the hills.
kimbly kimbly 9 years
I'm going to try it, too! Sometimes I just don't feel like running, and this sounds like a great alternative.
aimeeb aimeeb 9 years
I might try this tonight.
lattegoodness lattegoodness 9 years
sounds good, I'm gonna try it!
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