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Walking Treadmill Workout

Cardio Workout: Hilly Treadmill Hike

Occasionally, I like to hop on the treadmill and slow it way down while pumping the incline way up. Walking workouts add variety to cardio sessions and can be perfect for those days when running seems out of the question or you're rehabbing an injury that makes running a no-no. Try this hilly hike next time you need to get your sweat on but don't feel like pounding the pavement.

Check out the workout, after the break.

Time Speed Incline
0:00–5:00 3.0 2.0
5:00–8:00 3.5 4.0
8:00–11:00 4.0 5.0
11:00–16:00 4.5 8.0
16:00–21:00 4.0 10.0
21:00–26:00 4.5 8.0
26:00–31:00 4.5 10.0
31:00–34:00 4.0 8.0
34:00–37:00 3.5 10.0
37:00–40:00 3.5 5.0
40:00–45:00 3.0 2.0

Be sure to stretch your lower legs with one of these calf stretches after working the incline. And if this workout is too easy or too challenging, play with the speed and incline. Click here for an image-free, printable version of this workout.

Image Source: Thinkstock
Join The Conversation
Gabriela-Une-Vie-Saine Gabriela-Une-Vie-Saine 5 years
Ohh I'm going to try this out when I head to the gym in a bit! I've been hitting the elliptical since running is a no-no due to a knee injury, but this looks like a good change-up.
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