Intermediate Treadmill Walking Workout

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.

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.
  
  

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.