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Intermediate Treadmill Walking Workout

Boost your indoor walks with this treadmill workout from Healthworks personal trainer Anna Sidorenko. It's designed to get your heart rate into the optimal calorie-burning zone so you'll lose weight and tone up faster.

Alternate between the Speed Workout and Incline Workout, two to five times a week. Switching exercises keeps muscles engaged so you'll burn more fat and calories. When this workout starts feeling too comfortable, move on to the advanced level. 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 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: Walk 2 minutes at RPE of 4.
  • WORK IT: Walk 1 minute at RPE of 6.
  • STICK WITH IT: Walk 2 minutes at RPE of 4.
  • COOL DOWN: Walks 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 2% then go for 2 minutes at RPE of 4-6.
  • WORK IT: Bring incline up another 7% and go for 1 minute at RPE of 5-6.
  • STICK WITH IT: Decrease incline until you're at RPE of 4-6. Walk 2 minutes.
  • COOL DOWN: Decrease incline and speed until you're at RPE of 3. Walk 3-5 minutes.

 
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