Below you’ll find a workout that uses both the incline system and speed changes. This exercise will help you burn more calories and therefor lose weight. If you have a treadmill with extended software capabilities you can insert this program in the console’s memory and do the workout at least 2 times per week for 10 weeks.

3 Hills Weight Loss Treadmill Workout

1. Start with a 5 minutes warm up session. Set the speed at around 3.5 mph and the incline at 0%.

2. Increase the speed to 5.5 mph and the incline at 5%.Do this gradually every 15-20 sec. This step should take 2-2.5 minutes.

3. Continue the workout at 5.5 mph and 5 % for one minute.

4. Decrease the speed until it reaches 4.5 mph and the incline at 0% .This step should take 2 minutes.

5. Maintain the speed and incline for 5 minutes.

6. During the next 2 minutes increase the speed until you reach 6 mph speed and a 7% incline.

7. Keep incline and speed for 1 minute.

8. For the next 2 minutes decrease slowly the speed to 4.5 mph and the incline to 0% .

9. Maintain this pace for 5 minutes.

10. Start the last hill by increasing the speed at 6 mph and the incline at 6%. The interval should take 2 minutes.

11. Keep the speed and incline for 1 minute.

12. Start the descent and gradually decrease the speed to 5 mph and incline to 0%. The interval should take 2 minutes.

13. Continue the workout for 1 minute at 5 mph and 0% incline.

14. Increase the speed at 6 mph and incline at 3%. Keep this pace for 5 minutes.

15.In the next 2 minutes decrease speed to 3 mph and incline to 0%

16. In the end, do a 5 minutes cool down interval at 2.3 mph and 0% incline.