3 Treadmill Hill Running Workouts For Weight Loss

Treadmill Hill Walking

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By Simon Gould

When it comes to weight loss running pretty much beats everything hands down. You'll burn at least 100 calories per mile. Running is described by the CDC as vigorous physical activity. They say you only need to do 1 hour and 15 minutes a week for substantial health benefits. That's doable and one of the many benefits is the regulating of your weight. If you eat a good diet as well as the exercise you'll be looking better in quick time.

For these running workouts we're assuming you can run 20 minutes. If you can't then consider our walk/run method to 5k. That will get you from running a minute at a time to 30 minutes in one go. It will start you losing weight then these hill workouts will finish the job. Hill running is quite hard so we'll try and take it easy. Change the incline if you're struggling in the middle of a run. As this is for treadmills we're going by miles to run.

Treadmill hill workout #1

We're not going to get you just running at an incline and leave it at that. You're going to have recovery runs in between the heavy hills. The speed of your run is up to you. Try and keep at the same speed throughout the run and only the incline will change. If you don't have miles on your treadmill then substitute it for kilometers:

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

Treadmill hill workout #2

This is a pyramid workout. You can tell that by the pattern of the inclines. This one will get the calories burning and the weight will drop off. There is a peak at the middle, if you find this hard reduce the speed but leave the incline as it is. The 2 mile middle run is the longer of the runs you will see:

  • 5 minutes 0% incline warm up
  • 1 mile 2% incline
  • 2 minutes 0%
  • 2 miles 3%
  • 2 minutes 0%
  • 1 mile 2%
  • 5 minutes 0% cool down

Treadmill hill workout #3

The last workout will have you running at the same incline each time. It will be quite steep and is repeated with recovery breaks in between. Make sure you fully recover and if not, run easy for a further minute. This is the hardest one but you'll see amazing results if you can stick to it regularly:

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

Summary

To get the most out of these hill runs we recommend you do one a week around your normal running schedule. It gives the muscles a different workout and helps promote a bit of strength as well as weight loss. The treadmill is so good because it helps prevent too much stress on the joints unlike running outside. This is especially so if you're a bit heavier. Good luck and we hope you find these workouts helpful.

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Meet The Author

Simon Gould

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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