· 3 min read
Incline walking: the easiest cardio that actually works
Why a steep, slow treadmill walk beats a jog for most beginners, and how to set it up.
If running feels miserable, you're not alone. The good news: a steep, brisk walk on the treadmill gets your heart rate up nearly as much, with far less pounding on your knees.
The setting
Our default incline walk is:
- 15 minutes
- 5 km/h
- 8% incline
That's it. Walk tall, swing your arms, and breathe.
Why it works
- Low impact. Walking never has both feet off the ground, so your joints take much less stress than when jogging.
- Harder than it looks. The incline makes your glutes, hamstrings, and calves do real work.
- Easy to repeat. You'll actually want to do it again tomorrow, which matters more than any single session.
The one mistake to avoid
Don't hang off the handrails. It feels easier because it is easier: you're taking your own bodyweight off the belt. If you need to hold on, lower the incline or the speed instead.
Build up gradually
- Week 1: 4% incline, 4.5 km/h, 10 minutes
- Week 2: 6% incline, 5 km/h, 12 minutes
- Week 3 onward: 8% incline, 5 km/h, 15 minutes
Not ready for hills yet? Start with a flat treadmill walk at 4.5 km/h. You should be able to talk in full sentences at that pace.
When to do it
After your lifting session, or on a rest day. See the cardio options for bike and elliptical alternatives.