Adding a little, or a lot, of incline to the treadmill is one way to increase the intensity of your walking workout. Plus, it works your booty too. Here's a quick walking workout I like to do, especially a day or two after a hard strength-training session. It's only 22 minutes, and it gets the blood flowing. I like to end the workout with some core exercises [1] to make my gym time feel complete. Feel free to adjust the speed and incline to fit your needs.
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-3:00 | 3.0 | 1.0 | |
| 3:00-6:00 | 3.5 | 5.0 | |
| 6:00-9:00 | 3.5 | 10.0 | |
| 9:00-11:00 | 4.0 | 10.0 | |
| 11:00-12:00 | 3.0 | 5.0 | |
| 12:00-14:00 | 3.7 | 5.0 | |
| 14:00-16:00 | 3.7 | 10.0 | |
| 15:00-18:00 | 4.0 | 10.0 | |
| 18:00-20:00 | 3.7 | 10.0 | |
| 20:00-22:00 | 3.0 | 5.0 |
Take advantage of your warm muscles and work on your flexibility! Try this full-body stretch sesh [2].