Looking for an incline treadmill workout without having to run?
You can lower the speed and up the incline, making the workout more effective while still getting a good cardio workout.
How hard have you been pushing your cardio? A common mistake we all have, including myself, is giving the same effort hoping for change.
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Try adding some variety by including resistance bands to your incline treadmill workouts. Walking with resistance bands is an effective way to challenge your body.
Our bodies require constant change and challenge in order to see continued results. To achieve your goals, you will need to train smarter, train harder, increase the incline, change up your routines and lift heavier.
Basically, don’t be afraid of the pain. It is temporary. The results you want will last longer than pain or feeling uncomfortable.
How to add resistance bands to your treadmill workout
Place the resistance bands above your knees. You can walk normally at a regular pace or you can walk sideways with squats and slow it down a little.
Why add resistance bands to your treadmill workout?
Resistance bands are used to activate your glutes and engage your hips through a variety of lower body exercises. The goal is to stimulate legs, glutes and hips to give the thigh and butt more shape.
You can get a great workout using resistance bands. Try this glute-focused workout I did outside my apartment.
30 minute incline treadmill workout
3 minute warm-up without bands
24 minutes of treadmill incline walking with a resistance band
- 2 minute walking regularly
- 1 minute side step squatting (one side)
- 1 minute side step squatting (opposite side)
- REPEAT SIX TIMES
3 min walking cool down without bands
Adjust the speed for what works best for you. I had one speed for walking forward and then slowed it down when I turned to the side. I’m not dead but I am a bit exhausted and my butt is on fire.
What incline should I use?
I know this is a big question. I watch people ratchet up the treadmill at the gym, but then hold on for dear life.
Don’t do it. Holding on to the treadmill defeats the purpose of having it on an incline.
The grade of a hill is measured as a percentage, and so each treadmill displays incline as a percentage, not a level. For example, if you raise the treadmill to “two,” it means you are running at a 2-percent incline.
On most machines, the treadmill can increase from 0 percent up to 12 percent.
When it comes to what incline you should set your treadmill at, research has shown that when you set the treadmill at a 1-percent incline, it will most accurately simulate the outdoors. For running, that is perfect.
If you want to add some intensity, you can take it up a little but don’t hold on.
Try and start out with at least a THREE incline for the regular walking and lower the incline for the side by side portion. If you can walk forward at three without holding on, then go up the next time.
When not to adjust the treadmill
Before you start trying to up the incline on the treadmill, it’s important to ensure your form is on point. People naturally feel the need to lean back in order to compensate for the increased incline or hold onto the machine.
Both are no-nos.
Hanging on to the machine reduces activation of the leg muscles, which essentially defeats the purpose of increasing incline.
So, whether you are walking, running or sprinting, you should never set the incline or speed so high that you can’t move hands-free with proper form.
How often do you use an incline on the treadmill?