Treadmill Workout - Speed, Strength, Incline & Intervals

A treadmill workout is a great way to build speed, strength and endurance. By combining incline challenges, powerful intervals, and pace variations, you can transform your simple runs into exciting, results-driven workouts.

5 min: Warm up jog

20 min: Alternate random bursts

  • 1 min fast → 2 min easy

  • 2 min fast → 3 min easy

  • 30 sec sprint → 90 sec jog

Tip: Play around with the speed buttons and challenge yourself!

5 min: Cool down with easy jog or walk on the treadmill

Tips when doing incline workouts on the treadmill

Walking on the treadmill can be a tough strength workout, specially when adding incline.


A 12–15% incline power walk is often harder on the glutes than a flat run. A great choice for low-impact but high-strength training.


Here are 3 quick tips for incline treadmill workouts:


Lean from the ankles, not the waist

  • Resist the urge to hunch forward. Keep your chest open and let the incline force your legs to drive harder.

Take short strides and help with your arms

  • Think of “climbing” — drive through the glutes and hamstrings with each step.

  • High knees and strong arm swings help maintain rhythm.

Gradually Increase Incline

  • Don’t jump from 0% to 12% instantly. Build up in steps, just like you would climbing real hills outdoors.

Power hike - Incline treadmill workout

A 20-25 minute low impact incline workout on your treadmill.

Do this:

  • 3 minute walk at 4% incline

  • 5 minute strong walk, increase incline to 8-10%

  • 7 minute alternating between 1 minute at 12-15% and 2 minutes at 6-8% incline

  • 5 minute power walk at a steady 10% incline

  • 5 minute cool down

Tips for strength based treadmill sessions


Think of them like Leg Day

  • Think of incline walking/running as resistance training — your glutes, quads, and calves are under constant load.

  • Pair treadmill strength workouts with bodyweight moves (lunges, squats, calf raises) for a killer combo.

Core engagement

  • Engage your core to prevent arching your back on steep inclines. This protects your spine and keeps power transfer efficient.

Don’t focus on speed

  • On strength sessions, incline + time under tension is the focus, not a high pace.

HIIT Hills - 20-25 minute Treadmill Workout

You don't always have to choose between speed or strength. The sprint intervals in this workout are speed focused and the hill intervals with more incline are strength based, so here you get the best of both worlds.

  • 5 min: Warm up jog, 1% incline.

  • 2 min: Sprint 30 sec at 1% incline → walk 90 sec.

  • 5 min: Run 1 min at 6% incline → jog 2 min flat.

  • 5 min: Sprint 30 sec at 2% incline → jog 90 sec.

  • 5 min: Run 1 min at 8% incline → jog 2 min flat.

  • 3 min: Cool down.

5 min → Warm up jog, 1% incline

2 min → Sprint 30 sec (90% effort) → Walk 90 sec (1% incline)

5 min → Repeat 3 sprint intervals

5 min → Power walk 4 min at 10–12% incline → Jog 1 min flat

2 min → Sprint 30 sec → Walk 90 sec (flat)

5 min → Power walk 4 min at 12–15% incline → Jog 1 min flat

1-2 min → Easy walk cool down, 0% incline

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