(Image viaIf you're trying to lose weight, you've probably heard a lot of advice about what workouts to try. Running, resistance training, and even dance classes pop up as common suggestions. But here's one you might not have thought about yet—incline treadmill workouts. While walking or jogging on a flat treadmill can certainly burn calories, adding an incline is like hitting the fast-forward button on your fitness gains. Not only can it help you lose weight more effectively, but it also comes with a handful of other benefits that make it a worthwhile addition to your exercise routine.
Wondering exactly how a slant in your treadmill changes the game? Let's break it down.
What Does "Incline" Mean on a Treadmill?
First, let's address the basics. When we talk about an "incline" on a treadmill, we're essentially talking about the angle of the treadmill's running surface. Most treadmills allow you to adjust the incline level, mimicking the effort of walking or running uphill. The higher the incline, the steeper the slope, making your workout more challenging—even if your walking speed stays the same.
Incline levels are usually measured as a percentage. For example, a 3% incline is a slight uphill slope, while a 10% incline feels like a serious hill workout. The top incline on many treadmills spans up to 15%, giving you the chance to push yourself when you're ready.
Why Inclines Are Great for Weight Loss
When it comes to weight loss, the simple formula is burning more calories than you consume. However, the "how" of burning those calories matters too. Incline workouts are particularly effective because they maximize calorie burn, engage more muscles, and elevate your heart rate more efficiently than flat treadmill walking or jogging.
Burn More Calories in Less Time
Walking on an incline demands more energy from your body compared to walking on a flat surface. When you're moving uphill, your muscles have to work harder to carry you against gravity. It’s like going from driving on a highway to climbing a steep mountain road. This increased effort means your body burns more calories during the same amount of time.
For example, a 150-pound person burns roughly 204 calories walking for 30 minutes at a pace of 3.5 mph on a flat treadmill. Add a 10% incline, and that same person can burn closer to 355 calories in the same amount of time. That’s a pretty significant difference for simply turning a dial or pressing a button!
Work More Muscle Groups
Incline workouts target muscles that aren't fully engaged on a flat treadmill, specifically in your lower body. When walking or running uphill, the following muscles get a major workout:
- Glutes (your butt muscles): The steeper the incline, the more your glutes activate to push you forward.
- Hamstrings: These muscles at the back of your legs fire up as your feet push off the treadmill to propel you uphill.
- Calves: Your calves get an extra burn as they help stabilize you on the slope.
- Core: Believe it or not, your abs are also engaged as they work to balance and support you on the incline.
By working a wider range of muscles, incline training builds strength and endurance over time, setting the stage for a toned, leaner physique.
Elevate Your Heart Rate
Incline workouts naturally get your heart pumping faster, which is excellent for boosting cardiovascular endurance. The faster your heart beats, the more energy your body uses to sustain that higher effort, leading to increased calorie expenditure. Maintaining this elevated heart rate during exercise also puts your body into fat-burning mode, which helps you shed extra pounds more effectively.
Low-Impact, High-Intensity Option (Yes, Really!)
If running isn’t your thing, incline walking provides a fantastic low-impact alternative that still brings high-intensity results. Walking on an incline puts less stress on your knees and ankles compared to running, making it ideal for beginners, individuals recovering from injuries, or anyone looking to avoid high-impact workouts.
How Incline Workouts Transform Your Fitness Routine
Aside from the obvious weight-loss benefits, incline workouts offer a few other surprising perks that can help you along your fitness journey.
Improves Your Posture
Working out on an incline forces your body to adjust its posture to the slope. To maintain your balance, you naturally engage your core, keep your shoulders back, and avoid slouching. Over time, these small adjustments can lead to better posture, both during workouts and in your everyday life.
Builds Stamina and Strength
Even walking on an incline at a steady pace can significantly improve your stamina over time. It mirrors the challenge of hiking a trail or climbing stairs, activities that demand strength and endurance. Consistently training on an incline helps you build the stamina necessary to tackle real-world physical tasks, from carrying groceries up the stairs to joining a weekend hike with friends.
Prevents Workout Plateaus
Fitness plateaus can be frustrating. Incline workouts provide an efficient way to shake things up without needing to learn a whole new exercise routine. By gradually increasing the incline or alternating between flat sections and inclines, you’re introducing variety into your workout. This keeps your body guessing and ensures continued progress toward your weight loss and fitness goals.
6 Tips for Getting Started with Incline Treadmill Workouts
Now that you’re excited about the benefits, here’s how to make incline workouts work for you—even if you’re just getting started.
1. Warm Up First
Before you jump straight into an uphill walk, spend 3–5 minutes warming up on a flat treadmill at an easy pace. This helps prepare your muscles and reduces the risk of injury.
2. Start Gradually
If you’re new to incline workouts, don’t go straight to a 10% incline. Start with a slight slope, like 2–3%, and gradually increase it as your fitness improves.
3. Mix It Up
Variety is key to staying engaged and challenging your body. Alternate between inclines, walk at different speeds, or incorporate intervals where you switch between high-intensity uphill walking and recovery flat surfaces.
4. Focus on Form
Keep your core engaged, your back straight, and your shoulders relaxed. Avoid leaning into the treadmill; instead, stay upright and use your lower body to power your movement.
5. Use the Handrails Sparingly
It’s tempting to grab onto the handrails for support, but doing so can reduce the intensity and effectiveness of your workout. Lightly rest your hands on the rails for balance, if needed, but try to rely mostly on your own strength and balance.
6. Listen to Your Body
No incline workout is one-size-fits-all. Start slow, pay attention to how your body feels, and adjust the incline or speed to match your comfort level. Over time, you can increase the difficulty as you gain confidence and endurance.
Sample Incline Workout for Beginners
If you're ready to give incline training a try, here’s a 20-minute beginner-friendly workout to get you started:
- Warm-Up: Walk on a flat treadmill (0% incline) at a slow pace (2–2.5 mph) for 3 minutes.
- Build-Up: Increase the incline to 3% and walk at 3 mph for 3 minutes.
- Challenge Zone: Raise the incline to 5% for 2 minutes; maintain the same pace.
- Recovery: Lower the incline back to 2% and walk for 3 minutes.
- Push: Boost the incline to 7% for 2 minutes; drop the pace slightly, if needed.
- Cooldown: Return to a flat treadmill, and walk slowly for the last 5 minutes.
Incline workouts on treadmills are an incredible way to lose weight while improving your overall fitness. By burning more calories, targeting additional muscle groups, and elevating your heart rate, incline training takes your workout to the next level. Add in the extra perks like improved posture, low-impact benefits, and the ability to avoid workout plateaus, and it’s clear why incline workouts deserve a spot in your fitness routine.
