{"id":47991,"date":"2016-02-29T11:15:23","date_gmt":"2016-02-29T16:15:23","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=47991"},"modified":"2026-03-09T12:04:43","modified_gmt":"2026-03-09T16:04:43","slug":"power-walking-treadmill-workouts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/power-walking-treadmill-workouts\/","title":{"rendered":"Power Walkers: 3 Cool Treadmill Workouts Just for You"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

When it comes to walking, there\u2019s one thing we just have to get out of the way: As much as some would like to think that it\u2019s a, well, walk in the park, hitting the treadmill for some low-impact cardio is anything but. Sure, it\u2019s easy to slack off when the belt under your feet slogs along, but that\u2019s true of any cardio machine and any<\/em> type of workout. (Have you seen us bust those elliptical-is-easy myths<\/a>?) The right routine is your ticket to a more effective gym sesh.<\/p>\n

RELATED:<\/strong> Why the U.S. Surgeon General Wants You to Walk More<\/a><\/p>\n

Now Walk It Out: The Benefits of Power Walking <\/strong><\/h3>\n

\u201cPower walking on a treadmill at a fast pace, while pumping your arms front to back, creates a full-body workout \u2014 you\u2019ll engage muscles throughout your upper body, lower body, and core,\u201d says Tom Holland<\/a>, an exercise physiologist and chief fitness officer for Motion Traxx, a top-rated cardio app. Translation: It\u2019s 100 percent possible to get tighter abs and a more sculpted butt<\/a> when you take it one step at a time.<\/p>\n

RELATED:<\/strong> Want to Live Longer? Walking Two Extra Minutes May Help<\/a><\/p>\n

But why not just run instead? \u201cThere are significant benefits to both high-intensity and low-intensity cardiovascular exercise,\u201d says Holland, explaining a mix of both is ideal. \u201cHaving that variation is where you\u2019ll reap the most long-term benefits for your health.\u201d Walking can help tone muscles, lower high cholesterol and blood sugar, and improve metabolism, he says. Plus, sometimes your body just needs a break from the impact of running.<\/p>\n

And don\u2019t forget: Walking is one of the most popular forms of exercise across age groups for good reason. \u201cAlmost everyone can do it, it\u2019s inexpensive, and it improves your heart health, mood, circulation, bone density and more,\u201d says Holland. In fact, the Surgeon General recommends getting in 30 minutes of walking per day, as it can help reduce and treat chronic illnesses<\/a> (like high blood pressure and diabetes) that affect about half of all adult Americans.<\/p>\n

RELATED:<\/strong> The Easiest 5K and 10K Training Plan Ever (Walking, Allowed)<\/a><\/p>\n

3 Power Walking Treadmill Workouts<\/strong><\/h3>\n

Need a break from your typical treadmill routine but still want to squeeze in a bit of cardio? Try one of these routines designed by Holland. Whether you\u2019ve got 15, 20 or 30 minutes to spare, these walking workouts will leave you sweat-ily surprised.<\/p>\n

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The \u201cPerfect Five\u201d 15-Minute Walking Workout
\n<\/strong>Advanced runners commonly perform tempo runs<\/a>, but you don\u2019t have to be a hardcore athlete to use tempo training at the gym. \u201cTargeting a portion of your workout to walking at a specific pace \u2014 one that\u2019s faster than what\u2019s \u2018comfortable\u2019 \u2014 for a certain amount of time will strengthen your heart and boost endurance,\u201d says Holland. Keep your incline at 0.5, since some treadmills are at a slight decline when they\u2019re set to zero. This will ensure you are simulating what you\u2019d experience if you went for a walk outdoors.<\/p>\n

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The \u201c20 Minutes of Hills\u201d Walking Workout
\n<\/strong>Variety is the spice of life, and the key to better workouts. \u201cThe body is a very smart machine, adapting quickly to stressors like exercise,\u201d says Holland, and mixing up your routine \u201cwill keep your body \u2018guessing\u2019 and prevent plateauing.\u201d Playing with your incline is a good way to upgrade your average walk. Adding in some hills will not only target your hamstrings and butt, but it\u2019ll also help stave off boredom. For this workout, set your incline at zero for your \u201cflat\u201d portions. Holland says that many treadmills are actually at a slight decline then, so you\u2019ll better replicate walking slightly downhill. Plus, \u201cit will allow for a better recovery,\u201d he says. (Don\u2019t worry \u2014 you\u2019ll earn it.)\u00a0<\/strong><\/p>\n

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The \u201cSpeedy Seven\u201d 30-Minute Walking Workout
\n<\/strong>Rather than walking at a steady, predictable pace for your entire workout, Holland suggests stepping up your speed from time to time. \u201cIt\u2019ll ramp up your overall calorie burn<\/a>, and help with muscle toning,\u201d he says. As for your incline, set it to 1.0, which will increase your intensity ever-so-slightly \u2014\u00a0making your body work harder without really making it feel <\/em>more difficult, while boosting your calorie burn.<\/p>\n

More Walking Workouts to Try<\/h2>\n

Love power walking? Take your walking routine even further with these trending variations:<\/p>\n