Wellness

9 Treadmill Walking Workouts, Straight From Fitness Trainers

From hill intervals to endurance sessions.

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You could run on a treadmill... or you could walk. It’s still an A+ way to exercise, and brings similar benefits as running (boosted endurance and strength) except it’s easier on your joints. Here are trainer-approved treadmill walking workouts to try for your next sweat sesh.

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Increasing Hills From Barry’s Instructor Mackenzie Ross

Do each of the below intervals for one minute. Adjust the speed and incline to customize the workout.

- 3 mph

- 4 mph

- 4.5 mph, 4% incline

- 3 mph

- 4 mph

- 4.5 mph, 6% incline

- 3 mph

- 4 mph

- 4.5 mph, 8% incline

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Total-Body Strength From iFit trainer Kelsey Sheahan

- 4 minutes at fast pace, 6% incline. 1 minute medium pace, 2% incline. Repeat.

- 30 sec. each of squats, reverse lunges, sprawls, side planks.

- 4 minutes at fastest pace, 4% incline. 1 minute medium pace, 2% incline. Repeat.

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Ross’s Incline Intervals

Alternate 1 minute at 3 mph with the below intervals.

- 30 seconds each at 4 mph & 2% incline, then 4% incline. Repeat.

- 30 seconds each at 4 mph & 3% incline, then 6% incline. Repeat.

- 30 seconds each at 4 mph & 4% incline, then 8% incline. Repeat.

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Sheahan’s Tempo Treadmill

Do the below intervals for two minutes each.

- Warm up at an easy pace

- Fast pace

- Medium pace

- Faster pace

- Medium pace

- All-out pace

- Medium pace

- All-out pace

- Medium pace

- Cool down at an easy pace

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Sheahan’s Raise The Bar Workout

Do each interval for two minutes.

- Warm up at an easy pace

- Fast pace, 4% incline

- Medium pace, 2%

- Faster pace, 6%

- Medium pace, 2%

- All-out pace, 8%

- Medium pace, 2%

- All-out pace, 10%

- Medium pace, 2%

- Cool down at an easy pace

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Ross’s Uphill Battle

Do each of the below intervals for one minute and feel the burn in your legs as the incline steadily grows.

- 3 mph

- 4 mph, 2% incline

- 3 mph

- 4 mph, 4% incline

- 3 mph

- 4 mph, 6% incline

- 3 mph

- 4 mph, 8% incline

- 3 mph

- 4 mph, 10% incline

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Ross’s Endurance Walk

Do each of the below intervals for one minute to put your stamina to the test.

- 3 mph

- 4 mph

- 4.5 mph

- 5 mph

- 3 mph

- 4 mph, 5% incline

- 4.5 mph, 5% incline

- 5 mph, 5% incline

- 3 mph

- Your fastest walking pace

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Sheahan’s HIIT

Try these heart-pumping intervals.

- 3-minute warm-up at easy pace, 1-1.5% incline

- 30 seconds at all-out pace, 1 minute at medium pace. Repeat 6 times.

- 30 seconds at all-out pace, 30 seconds at medium pace. Repeat 6 times.

- 2-minute cool-down at easy pace

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Ross’s Speed Intervals

Repeat the below circuit three times. During the speed intervals, increase the incline by an additional 2% each round.

- 1 minute at 3 mph

- 30 seconds each at 3.5 mph, 4.5 mph

- 30 seconds each at 3.5 mph, 5.5 mph

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