Walking at an incline burns significantly more calories than walking on level ground due to the extra energy required to move yourself up not just forward. This program will burn fat and calories, all while toning thighs and glutes.

Treadmill inclines are fantastic for beginners or for people who have bad knees or a bad back. Because of the climbing periods, this routine can be used like a cardio workout but it spares your joints the jarring that running can sometimes inflict.

If you don't have knee or back issues and already have a decent amount of cardio endurance you can get even more fat burning out of this routine by increasing the speed and/or incline. The outline below is one of the best ways to burn fat.


Incline treadmill workout

Warm Up: Walk at an easy pace at zero incline for 3 minutes. This is to get your muscles warmed up and ready to work.

Walking Interval: Step up your pace on the treadmill to about a 5/10. It should be a brisk enough walk that it would be moderately uncomfortable to hold up a conversation (if you need to, add a little incline to start especially if your later climb is much higher). Keep this pace for 2 minutes.

Incline Interval: Here’s what makes this a fat burner- Increase the incline to a level that makes you feel challenged; it should be very difficult to keep up a conversation; a 7 or 8/10 intensity. If you need to, increase your pace as well. Keep this up for 1 minute.

Return immediately to the Walking Interval.

Repeat the walking and incline interval for a certain time period (30 minutes is recommended), or for a certain distance. Constantly challenge yourself to increase your distance (increase your speed) or Increase your time (add extra intervals). Your body will quickly adapt to exercises you put it through, so always look to increase the difficulty level.

Cool Down & Stretch

To see even more drastic results in your fat loss, be sure and include a strength training routine in your fitness plans. Check under our Videos or Routines tab for a long list of free home workout plans from Fitness Blender’s personal trainers.

You can also try this 56 Minute Butt & Thigh Workout Video to firm and tone the lower body.