Treadmill hiking is a great way for women to get fit without hurting their joints. It is also called incline walking. You can do it inside your home or at the gym. This type of workout is perfect for busy women who want to stay healthy.
When you walk on a treadmill with an incline, you work many muscles in your body. Your legs, glutes, and core get stronger. You also burn more calories than regular walking. The best part is that it does not hurt your knees and ankles like running does.
Today, we will show you 6 low impact incline walking workouts. These workouts are made just for women. They will help you get stronger, lose weight, and feel better. You can start with the easy ones and move to harder workouts when you are ready.
1. Beginner’s Hill Walk
This workout is perfect for women who are just starting. You will walk at a gentle pace on a small incline. This helps your body get used to treadmill hiking.
Start with a 5-minute warm-up at zero incline. Walk at 2.5 to 3 mph. Then, set your incline to 3%. Walk for 15 minutes at this setting. Your speed should be 2.8 to 3.2 mph.
You will feel your leg muscles working more than normal walking. This is good. Your heart rate will go up a little, but you should still be able to talk easily. End with a 5-minute cool-down at zero incline.
Do this workout 3 times a week. After two weeks, you can try the next workout.
2. Steady Climb Challenge
The Steady Climb Challenge is for women who want to work a bit harder. You will walk on a higher incline for a longer time. This workout builds strength in your legs and glutes.
Begin with a 5-minute warm-up at zero incline. Set your speed to 3.0 mph. Then, increase the incline to 5%. Walk for 20 minutes at this setting. Your speed should stay between 3.0 and 3.5 mph.
This workout feels like you are walking up a hill outside. You will breathe harder, but it should not be too difficult. Your glutes and hamstrings will get a great workout. Cool down for 5 minutes at zero incline when you finish.
3. Mountain Peak Intervals
This workout uses interval training. You will change the incline up and down during your walk. This helps you burn more calories and keeps the workout fun.
Start with a 5-minute warm-up at zero incline and 3.0 mph. Then, follow this pattern:
- 3 minutes at 7% incline and 3.2 mph
- 2 minutes at 2% incline and 3.5 mph
- Repeat this pattern 4 times
The high incline parts feel like climbing a mountain. The low incline parts let you rest a little. Your heart rate will go up and down. This type of training is very good for burning fat.
End with a 5-minute cool-down at zero incline. You will feel strong and proud after this workout.
4. Power Walker’s Dream
The Power Walker’s Dream is for women who want a strong workout. You will walk fast on a medium incline. This workout makes your heart work hard and burns many calories.
Warm up for 5 minutes at zero incline and 3.0 mph. Set the incline to 6% and increase your speed to 3.8 to 4.2 mph. Walk for 25 minutes at these settings.
You will feel powerful during this workout. Your arms should swing naturally. Your breathing will be harder, but you should still be able to say a few words. This workout is great for women who want to lose weight quickly.
Cool down for 5 minutes at zero incline and slow speed. You will feel like you climbed a real mountain.
5. Summit Seeker Workout
This is a challenging workout for experienced women. You will walk on very high inclines. This workout builds strong leg muscles and burns lots of calories.
Start with a 7-minute warm-up at zero incline. Then, do this pattern:
- 4 minutes at 10% incline and 3.0 mph
- 2 minutes at 4% incline and 3.5 mph
- 4 minutes at 12% incline and 2.8 mph
- 2 minutes at 4% incline and 3.5 mph
- 4 minutes at 8% incline and 3.2 mph
The high incline parts are very challenging. You will feel like you are climbing a steep mountain. Your glutes and calves will work very hard. The easier parts help you recover.
This workout takes about 35 minutes total. Cool down for 7 minutes at zero incline.
6. Adventure Hike Simulation
This workout feels like a real outdoor hike. You will change both the incline and speed many times. This keeps your body guessing and makes the workout fun.
Begin with a 5-minute warm-up at zero incline. Then, follow this adventure path:
- 3 minutes at 4% incline and 3.2 mph (gentle hill start)
- 4 minutes at 8% incline and 3.0 mph (steep climb)
- 2 minutes at 1% incline and 3.8 mph (downhill recovery)
- 5 minutes at 6% incline and 3.3 mph (steady mountain path)
- 3 minutes at 11% incline and 2.7 mph (final summit push)
- 3 minutes at 2% incline and 3.5 mph (easy descent)
This workout changes like a real mountain trail. Sometimes you climb steep parts. Other times you walk on flat ground. You will use different muscles throughout the workout.
End with a 5-minute cool-down. You will feel like you just finished an amazing outdoor adventure.
Tips for Success
These workouts work best when you do them regularly. Start with the easier workouts and move up slowly. Listen to your body. If something hurts, slow down or stop.
Wear good walking shoes that support your feet. Drink water during longer workouts. You can watch TV or listen to music while you walk. This makes the time go by faster.
Keep a record of your workouts. Write down which workout you did and how you felt. You will see yourself getting stronger each week.
Conclusion
Treadmill hiking is a wonderful way for women to stay fit and healthy. These 6 workouts give you many options. You can choose easy workouts on busy days. You can pick harder workouts when you want a challenge.
The best thing about these workouts is that they are gentle on your joints. You get all the benefits of hiking without going outside. You can do them any time of day, no matter what the weather is like.
Start with the Beginner’s Hill Walk if you are new to exercise. Work your way up to the harder workouts over time. Your legs will get stronger. Your heart will get healthier. You will feel more energy every day.
Remember that every step counts. Even a short treadmill hike is better than no exercise at all. These workouts will help you feel strong, confident, and healthy. Your body will thank you for taking care of it.
So put on your walking shoes and try one of these workouts today. Your fitness journey starts with just one step on the treadmill.
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