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Advanced Treadmill Walking Workout

Ready to take your indoor walks to the next level? This treadmill workout, from Healthworks personal trainer Anna Sidorenko, will get your heart rate into the calorie-burning zone so you'll slim down and shape up fast.

Alternate between the Speed Workout and Incline Workout, two to five times a week. Need a refresher on finding your Rate of Perceived Exertion (RPE)? Go to the next page in the story for our easy-to-use chart.

Speed Workout

Adjust the treadmill speed and incline to increase and decrease your RPE. Repeat this workout for 45 minutes to an hour.

  • WARM UP: Walk 3-5 minutes at RPE of 3.
  • INCREASE INTENSITY: Bring incline up to 3-5% and walk for 2 minutes at RPE of 5.
  • WORK IT: Walk 30 seconds at RPE of 7-10.
  • STICK WITH IT: Walk 2 minutes at RPE of 5.
  • COOL DOWN: Walk 3-5 minutes at RPE of 3.

Incline Workout

Adjust the treadmill speed and incline to increase and decrease your RPE. Repeat this workout for 45 minutes to an hour.

  • WARM UP: Walk 3-5 minutes at RPE of 3.
  • INCREASE INTENSITY: Bring incline up to 5% and walk for 2 minutes at RPE of 5-8.
  • WORK IT: Bring incline up to 10% and walk for 1 minute at RPE of 6-8.
  • STICK WITH IT: Decrease incline until you're at RPE of 5-8. Walk 2 minutes.
  • COOL DOWN: Decrease incline and speed until you're at RPE of 3. Walk 3-5 minutes.

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