Treadmill Hiking Workout
In this workout, you'll build endurance for hiking. For added conditioning, carry a 10-lb (or more) backpack and wear your hiking boots! The speeds and inclines listed are samples only and are for intermediate exercisers (those who have been exercising for 3 or more months). Increase or decrease the speed according to your fitness level. Use the Perceived Exertion Scale to determine how hard you're working.
| TIME | Instructions | Ending Speed/Incline |
|---|---|---|
|
5 minute warm up |
3.0 mph/1% incline |
3.0 mph/1% incline |
|
5 minutes |
Increase incline 1 increment every minute |
3.0 mph/5% incline |
|
1 minute |
Increase incline to 10% |
3.0 mph/10% incline |
|
5 minutes |
Starting at 10%, reduce incline 1 increment every minute |
3.0 mph/5% incline |
|
1.5 minutes |
Increase incline every 15 seconds |
3.0 mph/12% incline |
| 30 seconds | Remain at above speed/incline |
3.0 mph/12% incline |
|
1.5 minutes |
Decrease incline every 15 seconds |
3.5 mph/1% incline |
|
5 minutes |
Speed at 4.0 mph, Incline at 1% |
4 mph/1% incline |
| 5 minutes cool down | Speed at 2.5, incline 0% |
Total Workout Time: 30 minutes
To end your workout, take a few minutes to stretch!
