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Weight Loss




3 Treadmill Hill Walking Workouts For Weight Loss

Treadmill Hill Walking

By Simon Gould

Walking is great physical exercise. The CDC call brisk walking moderate physical activity (source) and is part of the exercise they recommend you get daily. As people who need to lose weight this is good news. Walking is something everyone can do and combine it with a hill means you burn more calories and encourage weight loss.

You can't normally find consistent and varying hills in nature, the best way to replicate the kind of hills we want is using a treadmill. With a treadmill we can really get the legs working and work up a sweat which will get you losing weight. The following 3 workouts are designed to do just that. Follow them as much as you can. The speed is up to you, as long as you're breathing heavier than normal then you're getting good exercise.

Treadmill hill workout #1

This is the classic pyramid workout that is replicated for all cardio training. The hills get increasingly tougher as the incline goes up. You then pass the peak and the hill decreases. Remember, the speed is up to you, as long as your walking is brisk:

  • 5 minutes 0% incline warm up
  • 1 minute 1% incline
  • 2 minutes 2%
  • 3 minutes 3%
  • 5 minutes 4%
  • 3 minutes 3%
  • 2 minutes 2%
  • 1 minute 1%
  • 5 minutes 0% cool down

Treadmill hill workout #2

This is an easier to understand workout but no less difficult than the previous "pyramid". You warm up on a 0% incline then tackle a steep climb followed by a small incline recovery walk. This is them repeated. Again this takes around 30 minutes for the total workout:

  • 5 minutes 0% incline warm up
  • 3 minutes 4% incline
  • 3 minutes 1%
  • Repeat 3 times
  • 5 minutes 0% cool down

Treadmill hill workout #3

This last hill walk will have you doing very steep climbs but for a shorter amount if time so you can recover. This one is very good to strengthen the legs. You'll really feel it on the back of your legs (calves) and so you know it's doing you good. This is a hard one and will get you burning many calories:

  • 5 minutes 0% incline warm up
  • 2 minutes 6% incline
  • 3 minutes 1%
  • Repeat 4 times
  • 5 minutes 0% cool down


All of these workouts total around 30 minutes each including the warm up and cool down. Try and do one of these at least 3 times a week for successful weight loss. Weigh yourself once a week at the same day and time to see your progression. When you have lost enough weight to start running then we have a many workouts to help you continue the weight loss like our couch to 5k on a treadmill.

Also see the following useful pages:

Meet The Author

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

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Please see a health care professional before undertaking any exercise program.
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