{"id":83332,"date":"2025-11-19T12:22:41","date_gmt":"2025-11-19T12:22:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83332"},"modified":"2025-11-19T12:22:41","modified_gmt":"2025-11-19T12:22:41","slug":"treadmill-with-incline-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/","title":{"rendered":"Treadmill With Incline Workout: Pros, Cons, and How to Do It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Is_the_Incline_on_a_Treadmill_a_Good_Workout\" >Is the Incline on a Treadmill a Good Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#What_Is_a_Treadmill_with_Incline_Workout_Good_for\" >What Is a Treadmill with Incline Workout Good for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Does_the_Incline_Treadmill_Burn_Belly_Fat\" >Does the Incline Treadmill Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Can_You_Build_Muscle_on_an_Incline_Treadmill\" >Can You Build Muscle on an Incline Treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#How_to_Lose_Weight_on_a_Treadmill_with_Incline_in_2_Weeks\" >How to Lose Weight on a Treadmill with Incline in 2 Weeks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#How_Long_Should_a_Beginner_Go_on_a_Treadmill_with_Incline\" >How Long Should a Beginner Go on a Treadmill with Incline?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Is_It_OK_to_Use_the_Incline_Treadmill_Every_Day\" >Is It OK to Use the Incline Treadmill Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#What_Are_the_Disadvantages_of_the_Incline_on_a_Treadmill\" >What Are the Disadvantages of the Incline on a Treadmill?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Is_incline_treadmill_training_bad_for_your_knees\" >Is incline treadmill training bad for your knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Is_30_minutes_of_treadmill_a_day_enough\" >Is 30 minutes of treadmill a day enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#Is_it_okay_to_just_use_the_treadmill_at_the_gym\" >Is it okay to just use the treadmill at the gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#How_long_do_you_need_on_a_treadmill_to_burn_500_calories\" >How long do you need on a treadmill to burn 500 calories?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Walking is an underrated exercise for many fitness goals. It\u2019s simple, low-impact, and can be done almost anywhere. Not to mention, it\u2019s a great way to get your heart rate up and burn some calories (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But after a while of walking on a flat surface, it can become monotonous and may not challenge your body enough to stimulate continual progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding an incline to your treadmill workout can make a big difference in the intensity and effectiveness of your workout program. In this article, we\u2019ll explore the pros and cons of using an incline on a treadmill and how to incorporate it into your workout routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_Incline_on_a_Treadmill_a_Good_Workout\"><\/span><b>Is the Incline on a Treadmill a Good Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, using the incline on a treadmill provides an excellent workout. It boosts calorie burn by adding resistance, and provides a more intense session than walking or running on a flat surface (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compared to other high-intensity aerobic activities, such as running on hard surfaces or performing plyometric exercises, they have less impact on the joints (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24472218\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can help mitigate the risk of injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77566\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Using the incline also engages key muscles such as your glutes, hamstrings, and calves. This increased demand promotes greater gains in both strength and endurance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5167499\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It also improves cardiovascular health by raising your heart rate, which makes it ideal for stamina building (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9987441\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another advantage is its versatility. You have numerous options to adjust, such as the incline or speed, allowing you to build a workout that suits your fitness level and progress to steeper grades as you get stronger.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/incline-walking-vs-running-for-fat-loss\/\">Incline Walking vs Running for Fat Loss: Which Is Better?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Treadmill_with_Incline_Workout_Good_for\"><\/span><b>What Is a Treadmill with Incline Workout Good for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consistently using incline treadmill workouts can benefit your health in various ways, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Higher calorie burn<\/b><span style=\"font-weight: 400;\"> &#8211; The incline adds resistance, which helps you burn more calories compared to flat walking (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved cardiovascular health<\/b><span style=\"font-weight: 400;\"> &#8211; Elevates your heart rate, boosts stamina, and strengthens your heart (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9987441\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced muscle engagement<\/b><span style=\"font-weight: 400;\"> &#8211; Targets glutes, hamstrings, and calves more effectively than a flat surface (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5167499\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better endurance<\/b><span style=\"font-weight: 400;\"> &#8211; Builds lower-body strength and prepares you for uphill walking or running outdoors (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Joint-friendly alternative<\/b><span style=\"font-weight: 400;\"> &#8211; A low-impact way to increase intensity without harming your knee joints, especially (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24472218\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_Incline_Treadmill_Burn_Belly_Fat\"><\/span><b>Does the Incline Treadmill Burn Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An incline treadmill workout for fat loss can\u2019t directly target belly fat. Fat loss follows the principles of thermodynamics, which means you need to burn more calories than you consume (a<a href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit-meal-plan\/\"> calorie deficit<\/a>) to lose fat overall (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calorie-deficit\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Unfortunately, where your body loses fat first depends on genetics, not the specific exercises you do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, incline running or walking does help with overall fat loss. It increases your calorie burn to help achieve a caloric deficit while engaging your core muscles for stability. Over time, this can help build your core muscles while burning total body fat (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining incline treadmill workouts with proper nutrition and strength training will help you achieve a leaner physique and healthier body composition (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01370.2011\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). <span data-sheets-root=\"1\">For more details about <a href=\"https:\/\/betterme.world\/articles\/treadmill-weight-loss\/\">treadmill weight loss<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Muscle_on_an_Incline_Treadmill\"><\/span><b>Can You Build Muscle on an Incline Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using an<a href=\"https:\/\/betterme.world\/articles\/does-incline-walking-help-with-running\/\"> incline treadmill<\/a> can activate key muscle groups such as your glutes, hamstrings, and calves more than walking or running on a flat surface. However, it may not be enough to actually trigger muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy typically requires progressive overload, meaning your muscles need to be pushed beyond their usual capacity with heavy resistance or higher tension (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36199287\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). While incline treadmill workouts provide a great, endurance-based workout, its ability to stimulate muscle growth depends on several factors such as your training age, speed, and incline level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless, the best way to ensure you maximize muscle gains is to combine incline workouts with strength training exercises such as squats, deadlifts, and lunges. These activities offer the necessary resistance and progressive overload to build muscle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Lose_Weight_on_a_Treadmill_with_Incline_in_2_Weeks\"><\/span><b>How to Lose Weight on a Treadmill with Incline in 2 Weeks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Two weeks is just the beginning of your weight loss journey. Significant, lasting results take time, but you can make progress with consistent effort. Here\u2019s how to use the incline feature effectively:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose an appropriate speed &#8211; <\/b><span style=\"font-weight: 400;\">When you first start using an incline treadmill, begin with an easy walking pace of 2.5-3.0mph. You can then build from there.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use the incline wisely<\/b><span style=\"font-weight: 400;\"> &#8211; Start with a moderate incline and gradually increase for a challenging but manageable workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be consistent<\/b><span style=\"font-weight: 400;\"> &#8211; Aim for 4-6 treadmill sessions per week, each lasting 30-45 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try intervals<\/b><span style=\"font-weight: 400;\"> &#8211; Alternate between intense inclines and easier recovery periods for maximum calorie burn (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/12\/6\/2291\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintain proper form<\/b><span style=\"font-weight: 400;\"> &#8211; Keep your posture upright, engage your core, and avoid leaning on the handles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pair with strength training<\/b><span style=\"font-weight: 400;\"> &#8211; Add bodyweight exercises to build muscle and boost overall calorie burn (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.01370.2011\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat smart<\/b><span style=\"font-weight: 400;\"> &#8211; Focus on whole foods and portion control to create a calorie deficit (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest strategically<\/b><span style=\"font-weight: 400;\"> &#8211; Include recovery days to prevent fatigue and help your body recharge.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These tips will help you establish habits that lead to sustainable weight loss while making the most of your treadmill workouts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Go_on_a_Treadmill_with_Incline\"><\/span><b>How Long Should a Beginner Go on a Treadmill with Incline?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most beginners, 10 to 20 minutes is a great starting point for an incline treadmill workout. This can vary based on your fitness level, but the key is to focus on consistency and not overdo it.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Using Perceived Rate of Exertion (RPE) to Guide Your Effort<\/b><\/p>\n<p><span style=\"font-weight: 400;\">RPE is a simple, beginner-friendly tool. It\u2019s a scale from 1 to 10 that helps you judge how hard you feel you\u2019re working (<\/span><a href=\"https:\/\/blog.nasm.org\/rate-of-perceived-exertion\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>1-3:<\/b><span style=\"font-weight: 400;\"> Light effort, easy to carry on a conversation. Great for warming up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4-6:<\/b><span style=\"font-weight: 400;\"> Moderate effort, your breathing is heavier but still manageable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>7-9:<\/b><span style=\"font-weight: 400;\"> Vigorous effort, challenging to sustain, your breathing is rapid.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>10:<\/b><span style=\"font-weight: 400;\"> All-out effort, very difficult to maintain for more than a moment.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting with incline work, aim to keep your workout at an RPE of 4 to 6. This means you\u2019re working hard enough to feel a difference but not so hard that you&#8217;re completely wiped out.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Incorporate Objective Measures of Exertion<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can balance your RPE with objective data. Keep an eye on metrics such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart Rate:<\/b><span style=\"font-weight: 400;\"> Use a fitness watch or your treadmill\u2019s monitor to track your heartbeats per minute (BPM). Beginners can aim for 50-70% of their maximum heart rate during cardio.\u00a0 To find a rough estimate, use the following equation: 220 minus your age = max heart rate) (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/exercise-intensity\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Duration and Speed:<\/b><span style=\"font-weight: 400;\"> If you\u2019re starting with just 10 minutes, use a comfortable walking pace, such as 2.5-3.5 mph. Over time, you can increase your speed or incline as your body gets stronger.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline Level:<\/b><span style=\"font-weight: 400;\"> Beginners can start a 2-4% incline and work their way up.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These data points will help you understand how your body responds to incline training and keep you on track with your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77568\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-treadmill-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Start Slow and Build Gradually<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve never used an incline before, ease into it. Here\u2019s a simple treadmill with incline workout for beginners:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-Up (3-5 minutes):<\/b><span style=\"font-weight: 400;\"> Walk at a 0% incline at a comfortable pace (RPE 2-3).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline Walk (5-10 minutes):<\/b><span style=\"font-weight: 400;\"> Increase the incline to 2-4% and continue walking at an RPE of 4-6. At this pace, your breathing should pick up but should still be doable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery (2-5 minutes):<\/b><span style=\"font-weight: 400;\"> Lower the incline to 0% and slow your pace to bring your breathing back to normal.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Once you\u2019re comfortable, you can gradually extend the incline segment by 2-3 minutes each week or add variety with intervals (e.g. alternating between a higher incline and flat walking every couple of minutes).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a more advanced workout for those who want to challenge themselves:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Warm-Up (5 Minutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the incline to 1% and the speed to a comfortable pace (around 2.5-3.5 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk at this pace to loosen up your muscles and get your heart rate up gradually.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Main Workout (25 Minutes)<\/b><\/p>\n<p><b>Minutes 1-5:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the incline to 4% and speed to a brisk walk (3.5-4 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on engaging your muscles with each step.<\/span><\/li>\n<\/ul>\n<p><b>Minutes 6-10:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the incline to 6% and keep the same speed (3.5-4 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a slight burn in your glutes and hamstrings.<\/span><\/li>\n<\/ul>\n<p><b>Minutes 11-15:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boost the incline to 8% and slow speed slightly if necessary (3-3.5 mph) to maintain control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is where you challenge yourself, so push through the intensity.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77572\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Minutes 16-20:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop the incline back to 4% and maintain the speed at a brisk pace (3.5-4 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use this as active recovery while keeping your heart rate elevated.<\/span><\/li>\n<\/ul>\n<p><b>Minutes 21-25:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the incline to 10% and slow your speed to a moderate pace (2.5-3 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay steady and engage your core for balance as you power through this uphill section.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Cool-Down (5 Minutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce the incline to 0% and slow the speed to an easy walk (2.5-3 mph).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually bring your heart rate back down and finish with some light stretching.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Listen to Your Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your body is your best guide! Some days you may feel extra energetic, while other days will feel tough. If your legs start burning or you\u2019re gasping for air, your RPE is likely too high. Reduce the incline, slow your pace, or simply take a break. This will help prevent burnout or injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, if you\u2019re finishing your workout and feel like it wasn\u2019t challenging, you can increase the incline slightly or extend your time by 5 minutes.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Use_the_Incline_Treadmill_Every_Day\"><\/span><b>Is It OK to Use the Incline Treadmill Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While incline treadmill workouts are great for boosting fitness, they can be too demanding to do every single day, particularly if you\u2019re incorporating other lower-body exercises into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incline walking or running is categorized as a moderate to high-intensity workout, which places significant stress on your leg muscles, tendons, and joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While consistency is important in building fitness, too much of a good thing can hinder your progress and increase your risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why you should reconsider doing this type of training daily:<\/span><\/p>\n<p style=\"text-align: center;\"><b>It\u2019s a Demanding Workout for Your Lower Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incline treadmill workouts recruit your calves, hamstrings, glutes, and quads more intensely than flat terrain (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5167499\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While this is fantastic for building strength and endurance, doing this type of repetitive, high-load activity every single day can overwork these muscles. Add in other exercises such as strength training or outdoor running, and you could be setting yourself up for overtraining or strain.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Risk of Overuse Injuries<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you repeatedly challenge the same muscles and joints without proper rest, the chances of overuse injuries increase. Common issues include shin splints, tendinitis, and joint pain, particularly in the knees and hips (<\/span><a href=\"https:\/\/www.childrenshospital.org\/conditions\/overuse-injuries\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). These injuries are painful and can sideline you for weeks or even months.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77573\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-treadmill.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Your Body Needs Recovery to Grow Stronger<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fitness improvements happen during recovery, not during the workout itself. When you train, you\u2019re putting stress on your muscles. Then, during rest, they repair and adapt to become stronger (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20561270\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Without adequate recovery, these adaptations can\u2019t happen, which leaves your muscles fatigued and at a greater risk of breakdown.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Mental Fatigue and Burnout<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Doing the same intense workout day after day can lead to mental fatigue, making you dread your treadmill sessions instead of enjoying them. This can cause both boredom and lack of motivation, which might ultimately derail your fitness goals.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Signs You\u2019re Overdoing It<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re using the incline treadmill daily, look out for these warning signs of overtraining:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Persistent muscle soreness that doesn\u2019t improve with rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased performance, such as slower speeds or struggling to maintain intensity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain in your joints or shins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling fatigued or unmotivated<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you notice any of these symptoms, it\u2019s a sign that your body may need more recovery time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0If you&#8217;re doing incline treadmill workouts daily, you can include recovery days by adjusting the intensity and effort rather than skipping the treadmill entirely. Here&#8217;s how:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower the Incline:<\/b><span style=\"font-weight: 400;\"> Use a flat or very mild incline (0-1%) to reduce the strain on your muscles and joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slow the Pace:<\/b><span style=\"font-weight: 400;\"> Walk at a comfortable, leisurely speed (e.g. 2-3 mph) to keep your heart rate low and promote active recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shorten the Duration:<\/b><span style=\"font-weight: 400;\"> Limit your session to 10-15 minutes, just enough to stay active without overexerting yourself.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This approach allows you to stay consistent with daily movement while giving your body the rest it needs to recover and rebuild.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does making your own plan sound daunting? Our previous blog post on <\/span><b>the <a href=\"https:\/\/betterme.world\/articles\/28-day-treadmill-weight-loss-challenge\/\">28-day treadmill weight loss challenge<\/a><\/b><span style=\"font-weight: 400;\"> offers a step-by-step plan to help you stay motivated and see real results.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/incline-walking-vs-running\/\">Incline Walking vs Running: Which One Should You Do?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Disadvantages_of_the_Incline_on_a_Treadmill\"><\/span><b>What Are the Disadvantages of the Incline on a Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>1. Increased Stress on Joints<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Running or walking on an incline can increase the load on your lower body, particularly your hips (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5167499\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This is because people will naturally bend over as they walk uphill, which pushes the center-of-mass back. This can put more stress on the hips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this certainly takes stress off the knees, which is a benefit, overdoing incline walking or running may lead to joint discomfort or even injury. This is particularly true for those with pre-existing hip issues or poor hip mobility.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel joint discomfort during an incline workout, this is a sign to ease back. Incorporating rest and mobility days into your routine can help protect your joints in the long run.<\/span><\/p>\n<p><b>2. Higher Risk of Overuse Injuries<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Using the incline too often or for extended periods can contribute to overuse injuries. Overuse injuries occur when a certain part of your body is repeatedly stressed without having enough time to recover (<\/span><a href=\"https:\/\/www.childrenshospital.org\/conditions\/overuse-injuries\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Common issues include shin splints (pain along the inner edge of your shinbone), Achilles tendinitis (inflammation of the tendon connecting your calf to your heel), and plantar fasciitis (irritation of the thick band of tissue under your foot).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reduce the risk of overuse injuries, vary your workouts. Mix incline walking or running with flat treadmill sessions, outdoor running, or cross-training activities such as swimming or cycling.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77567\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Can Encourage Improper Form<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When the incline is too steep, it\u2019s easy to lose proper running or walking form. While leaning forward a little bit is appropriate, some people may lean forward excessively, gripping the treadmill handles for support, or shortening their stride unnaturally. This can lead to unnatural body mechanics, reduced workout effectiveness, and even strain on your lower back or shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To maintain good form, keep your chest up and your shoulders relaxed and avoid relying on the handles. If you find yourself hunching forward or struggling to maintain a natural gait, the incline might be set too high.<\/span><\/p>\n<p><b>4. Not Suitable for Everyone<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incline workouts are physically demanding. Starting on a steep incline may not be appropriate for several groups of people, including beginners, individuals who are recovering from an injury, or those with medical conditions such as heart issues. The challenge of incline training can quickly elevate your heart rate, which could be risky if your body isn\u2019t used to it or if your doctor has advised against high-intensity workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to training or have health concerns, start on a gentle slope (1-3%) and increase the incline only after your body adapts. Always prioritize your safety and listen to your body.<\/span><\/p>\n<p><b>5. Can Lead to Muscle Imbalances<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This disadvantage applies to extreme cases, and is unlikely if you have a balanced routine in addition to your treadmill workout. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Incline training tends to focus heavily on your posterior chain (the muscles on the back of your body), such as your calves, hamstrings, and glutes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5167499\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this is great for lower-body strength, it can leave other muscles underworked, such as the quads (front of your thighs) or even areas of your upper body. In extreme cases, this imbalance may impact your overall functional fitness or increase the risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this, make sure your workout routine targets all the major muscle groups. Adding strength training or a variety of cardio exercises can help create a well-rounded program.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69095\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_incline_treadmill_training_bad_for_your_knees\"><\/span><strong>Is incline treadmill training bad for your knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">An incline treadmill is actually safer for your knees, as walking or running on an incline reduces the impact compared to flat treadmill running or outdoor running (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24472218\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). However, if you have pre-existing knee conditions or pain, start at a lower incline and consult a healthcare professional before you increase the intensity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_treadmill_a_day_enough\"><\/span><strong>Is 30 minutes of treadmill a day enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 30 minutes of treadmill activity a day can be enough to improve cardiovascular health, burn calories, and enhance fitness. The effectiveness depends on the intensity and your fitness goals. For weight loss or endurance building, combining treadmill sessions with a balanced diet and other exercises can be even more effective.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_okay_to_just_use_the_treadmill_at_the_gym\"><\/span><strong>Is it okay to just use the treadmill at the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s okay to primarily use the treadmill at the gym, particularly if this aligns with your fitness goals. However, incorporating other types of cardio, strength training, and flexibility exercises can create a more well-rounded routine and target different muscle groups.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_do_you_need_on_a_treadmill_to_burn_500_calories\"><\/span><strong>How long do you need on a treadmill to burn 500 calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The time it takes to burn 500 calories on a treadmill varies based on the speed, incline, and your body weight. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A person weighing 150 pounds walking at 4 mph on a flat incline may take about an hour to an hour and a half.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the incline or speed can reduce this time. For quicker calorie burning, use intervals with higher inclines or speeds.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A good starting point would be this <\/span><a href=\"https:\/\/betterme.world\/articles\/treadmill-interval-workout\/\"><b>treadmill interval workout<\/b><\/a><span style=\"font-weight: 400;\">, which<\/span> <span style=\"font-weight: 400;\">mixes speed and incline changes to keep your routine dynamic and maximize calorie burn.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incline treadmill workout sessions are a fantastic way to enhance your fitness routine. They increase calorie burn, improve cardiovascular health, engage multiple muscle groups, and provide a joint-friendly alternative to high-impact exercises. To avoid plateauing or injury, always remember to rest, gradually increase the intensity of your workouts, and incorporate a variety of exercises.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking is an underrated exercise for many fitness goals. It\u2019s simple, low-impact, and can be done almost anywhere. Not to mention, it\u2019s a great way to get your heart rate up and burn some calories (1). But after a while of walking on a flat surface, it can become monotonous and may not challenge your [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263],"tags":[],"coauthors":[45],"class_list":["post-83332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treadmill With Incline Workout: Pros, Cons, and How to Do It - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TREADMILL WITH INCLINE WORKOUT \u27a4 plans boost calorie burn, improve endurance, and engage muscles such as the glutes and hamstrings. Discover how incline training can transform your fitness routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treadmill With Incline Workout: Pros, Cons, and How to Do It\" \/>\n<meta property=\"og:description\" content=\"\u2605 TREADMILL WITH INCLINE WORKOUT \u27a4 plans boost calorie burn, improve endurance, and engage muscles such as the glutes and hamstrings. Discover how incline training can transform your fitness routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Treadmill With Incline Workout: Pros, Cons, and How to Do It\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/\"},\"wordCount\":2875,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png\",\"articleSection\":[\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Walking is an underrated exercise for many fitness goals. It\u2019s simple, low-impact, and can be done almost anywhere. Not to mention, it\u2019s a great way to get your heart rate up and burn some calories (<\/span><a href=\\\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But after a while of walking on a flat surface, it can become monotonous and may not challenge your body enough to stimulate continual progress.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Adding an incline to your treadmill workout can make a big difference in the intensity and effectiveness of your workout program. In this article, we\u2019ll explore the pros and cons of using an incline on a treadmill and how to incorporate it into your workout routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is the Incline on a Treadmill a Good Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, using the incline on a treadmill provides an excellent workout. It boosts calorie burn by adding resistance, and provides a more intense session than walking or running on a flat surface (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Compared to other high-intensity aerobic activities, such as running on hard surfaces or performing plyometric exercises, they have less impact on the joints (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24472218\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This can help mitigate the risk of injury.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\\\"><img class=\\\"aligncenter si ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/\",\"name\":\"Treadmill With Incline Workout: Pros, Cons, and How to Do It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png\",\"description\":\"\u2605 TREADMILL WITH INCLINE WORKOUT \u27a4 plans boost calorie burn, improve endurance, and engage muscles such as the glutes and hamstrings. 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Discover how incline training can transform your fitness routine.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Treadmill With Incline Workout: Pros, Cons, and How to Do It","og_description":"\u2605 TREADMILL WITH INCLINE WORKOUT \u27a4 plans boost calorie burn, improve endurance, and engage muscles such as the glutes and hamstrings. Discover how incline training can transform your fitness routine.","og_url":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Treadmill With Incline Workout: Pros, Cons, and How to Do It","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/"},"wordCount":2875,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png","articleSection":["Treadmill"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Walking is an underrated exercise for many fitness goals. It\u2019s simple, low-impact, and can be done almost anywhere. Not to mention, it\u2019s a great way to get your heart rate up and burn some calories (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But after a while of walking on a flat surface, it can become monotonous and may not challenge your body enough to stimulate continual progress.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Adding an incline to your treadmill workout can make a big difference in the intensity and effectiveness of your workout program. In this article, we\u2019ll explore the pros and cons of using an incline on a treadmill and how to incorporate it into your workout routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is the Incline on a Treadmill a Good Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, using the incline on a treadmill provides an excellent workout. It boosts calorie burn by adding resistance, and provides a more intense session than walking or running on a flat surface (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4504736\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Compared to other high-intensity aerobic activities, such as running on hard surfaces or performing plyometric exercises, they have less impact on the joints (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24472218\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can help mitigate the risk of injury.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Treadmill_With_Incline_Workout\"><img class=\"aligncenter si ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/","url":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/","name":"Treadmill With Incline Workout: Pros, Cons, and How to Do It - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-with-incline-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-852-treadmill-with-incline-workout.png","description":"\u2605 TREADMILL WITH INCLINE WORKOUT \u27a4 plans boost calorie burn, improve endurance, and engage muscles such as the glutes and hamstrings. 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