Why Train on an Incline?
Running on a flat treadmill will get your body moving, but many argue it doesn’t quite measure up to running outdoors. Without the challenge of wind, uneven terrain, or natural hills, it can feel easier and deliver fewer overall benefits. Add incline, though, and the treadmill becomes a very different tool. Your muscles have to work harder, your heart rate rises more quickly, and you burn significantly more calories — all while putting less strain on your joints than all-out sprinting.
What makes incline training so popular is how easy it is to adopt. You don’t need special equipment or complicated programming. Just step on, press a button, and you’re climbing. That’s why incline sessions are embraced by everyday gym-goers and elite athletes alike. Former Chelsea and England captain John Terry has been widely reported to use incline treadmill intervals as part of his conditioning.
It’s also worth noting: incline walking burns more fat for fuel at lower intensities, but true fat loss still depends on being in a calorie deficit overall. The real advantage? Efficiency — you burn more calories in less time, while building strength and endurance.
1. The Beginner Fat-Burner (20 Minutes)
A simple routine to ease into incline training.
- 5 min warm-up at 0–2% incline
- 3 min brisk walk at 5–7%
- 2 min flat recovery
- Repeat 3–4 cycles
- 3 min cooldown
The Beginner Fat-Burner Benefits :
This workout boosts calorie burn, strengthens your lower body, and builds the foundation for more advanced incline sessions.
2. The Endurance Builder (30 Minutes)
Perfect for developing stamina and aerobic capacity.
- Start at 2% incline
- Increase by 1% every 3 minutes until 10–12%
- Hold for 2–3 minutes
- Lower gradually for cooldown
The Endurance Builder Benefits:
A steady climb like this improves aerobic capacity, builds stamina, and mimics the challenge of running outdoors on hills.
3. The John Terry Workout (Pro-Level Intervals)
A famous incline session often linked to the former England captain’s conditioning.
Workout details:
- Incline: 12%
- Work: 20 seconds run
- Rest: 40 seconds recovery
Sets:
- 10 sets at 11.2 mph
- 3 sets at 11.5 mph
- 2 sets at 12 mph
Finish with a 3–5 minute walking cooldown.
The John Terry Workout Benefits:
These steep sprints develop explosive power, elite-level cardiovascular fitness, and mental toughness under fatigue.
4. Hybrid Athlete Circuit (25–30 Minutes)
Blends treadmill incline with functional training — great prep for HYROX® or CrossFit®.
- Run 5 min at 4–6% incline
- Step off → 10 burpees or 250m row
- Rest 1 min
- Repeat 4–6 rounds
The Hybrid Athlete Circuit Benefits:
Combining treadmill walking with functional movements builds all-round conditioning and prepares you for competition-style demands.
5. The Time-Crunch Burner (10 Minutes
Maximum payoff in minimum time.
- 2 min warm-up flat
- 30s fast run at 12–15% incline
- 30s flat recovery
- Repeat 8–10 times
- 2 min cooldown
The Time-Crunch Burner Benefits:
Short, sharp incline intervals maximize calorie burn and endurance gains when you’re tight on time.
Why People Stick With Incline Training
The beauty of incline treadmill workouts is that they’re scalable and sustainable. Beginners can start with steady uphill walking, while athletes push into sprint intervals. And because they fit neatly into short time slots – before work, during a lunch break, or after a lifting session – they’re a routine that people actually keep doing.
Final Thoughts
Incline treadmill workouts aren’t a magic fix for fat loss. But they’re one of the smartest ways to get more out of your cardio. They challenge your muscles, raise your calorie burn, and build endurance that transfers directly to sport and daily life.
From entry-level walkers to pros like John Terry, incline sessions prove that sometimes the simplest training tools deliver the biggest results.
References
Lemire M, et al. (2024). Peak oxygen uptake is slope dependent: insights from ground reaction forces and muscle oxygenation in trained male runners. Sports Medicine – Open. Read here
Kim J, et al. (2021). Correlation between cardiopulmonary metabolic energy expenditure and incline walking in older adults. Journal of Exercise Rehabilitation. Read here
Wong MWH, et al. (2025). An exploratory study comparing the metabolic responses to incline walking vs flat walking. International Journal of Environmental Research and Public Health. Read here
image sources
- Cozy cardio: Tima Miroshnichenko on Pexels
- learn how to train at home: Courtesy of CrossFit Inc.
