We all know that running is a great way to get in shape; it targets the lower body and burns a bunch of calories. But alas, the treadmill can get a little boring after 15 minutes. Spice up your gym sesh by increasing the incline and amping up your calorie burn in the process.
Incline training maximizes your time, because changing your speed and effort as you run uphill (and downhill, if you’re running outside) burns more calories in less time. Duration and intensity will vary for each individual, but if you’re strapped for time, then this is the way to go. Read on for four incline workouts that will blast off the fat.
Whether or not you love the treadmill incline as much as Jennifer Aniston does, increasing it is an efficient and smart way to get the most out of your run. Here are three important reasons why you should up the incline on your treadmill.
Calorie burn: Upping the incline, even just a little bit, will help you burn a few extra calories with just a little more effort. Going from a zero-percent incline to five-percent incline burns over 100 more calories when running for 30 minutes, no matter what your pace. Check out our chart to see just how many calories running on an incline burns here.
Bikini bum: Kill two birds with one stone by working your lower muscles while raising your heartbeat, just in time to show off all your hard work on the beach. Just like running hills or hiking, running on the treadmill is a great exercise for toning your glutes and quads.
Better runner: If you’ve never run outside before, hopping off the treadmill and onto the road can be a wake-up call, since running outside isn’t as easy as running on a flat, consistent treadmill. But if you increase the incline whenever you run inside, you’ll be amazed at how much better your endurance and stamina become.
Of course, you’ll really feel it when you start upping the incline more than a few percentages (it’ll affect your pace as well, so take it slower if needed), but you’ll be glad you did. Ready to start? Here’s an under-20-minute incline treadmill workout if you’re pressed for time, or try this rolling hills treadmill workout instead.
I like to power up my cardio and make it work double time, like this elliptical workout. By playing with the incline on the machine, you can really target your glutes and hamstrings. That’s right! You get your heart rate up while toning your backside. Talk about a win-win. Increase your booty work and focus on keeping your heels down while doing this workout.
Ready to go? Take a look at the workout.
Pumping up the incline on the treadmill not only tones your tush and legs, increases your endurance, and can help you improve your speed, it also burns crazy calories – significantly more than with no incline. Need a little more proof? Check out the chart below for some inspiring numbers.
*All calculations are based on a 130-pound woman.