9 Treadmill Walking Workouts, Straight From Fitness Trainers

Wellness From hill intervals to endurance sessions. by Kathleen Ferraro May 12, 2021 Getty Images/ Oleg Breslavtsev

Shutterstock 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.

Increasing Hills From Barry’s Instructor Mackenzie Ross

Shutterstock 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

Total-Body Strength From iFit trainer Kelsey Sheahan

Shutterstock - 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.

Ross’s Incline Intervals

evrim ertik/E+/Getty Images 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.

Sheahan’s Tempo Treadmill

Shutterstock 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

Sheahan’s Raise The Bar Workout

Getty Images/ skynesher 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

Ross’s Uphill Battle

Getty Images/ wera Rodsawang 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

Ross’s Endurance Walk

Kanawa_Studio/E+/Getty Images 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

Sheahan’s HIIT

Shutterstock 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

Ross’s Speed Intervals

Lane Oatey / Blue Jean Images/blue jean images/Getty Images 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