Incline Training With a Twist
This workout is designed to focus on getting your heart rate up but also provide a nice burn for your legs. Walking at an incline burns significantly more calories than walking on flat ground. We are also going to add a little bit of a strength aspect in with some light dumbbells too.
Grab a set of dumbbells that equal somewhere between 10% and 15% of your total body weight and set them near the treadmill for easy access.
Hop on the treadmill and start walking for 5 min to warm up. No incline needed at this time, just get loose and get those muscles ready to work.
After 5 minutes of walking, significantly increase the incline level of the treadmill so we can really start burning; shoot for a 15% grade or steep as you can get without holding on at all. No hands for this work! Most people are able to walk at 2.2 to 3.5 mph for this section, but start conservative and add speed if you can as you go.
Grab your weights and walk for 25-35 minutes at that incline while keeping an upright posture, don’t slouch! While walking, work on taking long strides and firing your entire leg as you walk. If you start to feel some shoulder fatigue (trust me you will) throw in a few curls, presses, or raises while walking to get the blood flowing even more. It’s important to let the dumbbells just hang down while walking. Avoid the urge to shrug or swing the weights. They are designed to add dead weight for an extra leg strength aspect, not for a shoulder and arm workout.
Extra Credit Finisher
Once you’re done, if you still have gas in the tank, bring the incline down to flat and walk, jog, or run for an extra 10 min. Get those arms moving and legs turning over. This is going to feel like a big downhill after that mountain you just climbed! Great job if you complete it all and enjoy the burn.
Don't want to miss anything?
Get the latest recipes, workouts, success stories, tips and more right in your inbox.