How to Walk at an Incline to Lose Weight


One look around the cardio area at any gym is proof that the treadmill is a popular piece of equipment. You can use it to improve your cardiovascular fitness, burn fat, calories and sculpt a firmer butt. Though running seems to be the activity of choice on the treadmill, walking will also help you lose weight without the impact on your knees, hips and ankles. To increase calories burned on the treadmill and recruit more of your gluteus muscles, walk at an incline.

Step 1

Step onto the siderails of the treadmill before starting the belt. Press the quick start button on the treadmill console or choose from the hill, manual or random workout options. Once the belt starts, step on and start walking.

Step 2

Press the incline arrow on the treadmill console and increase the incline to five percent or 5.0. Press the speed button on the treadmill console and increase the speed to at least 2.8 mph. If 2.8 mph is too slow, increase it to 3.0 mph or faster.

Step 3

Walk at least 20 minutes on the treadmill without holding onto the siderails. If you need to hold the siderails, decrease the treadmill speed or incline, not both. Walk 20 minutes using an incline at least three days per week.

Step 4

Add five additional minutes to your treadmill walk each week until you can walk 45 minutes on the treadmill. Walk three days per week for 45 minutes to burn even more calories and lose weight. Keep track of your treadmill walks in your workout journal.

Step 5

Increase your treadmill incline to 6 percent after three weeks of regular treadmill workouts. Increase the treadmill incline .5 or one percent every three weeks until you are able to walk at 12 percent incline for 45 minutes.

Step 6

Eat a healthy diet consisting of lean meats, fruits, vegetables and whole grains daily. Drink at least 32 oz. of water everyday. Perform two full body strength training workouts per week, in addition to your treadmill walking, to lose even more weight.

Things You'll Need

  • Athletic clothes and shoes

  • Workout journal


One pound is equal to 3,500 calories. Keep track of the calories burned to determine weight loss.


Consult with a physician before beginning any exercise program. If you feel any pain in your knees, hips or lower back during your treadmill walk, lower the treadmill incline.

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