How to Lose Weight by Walking Up Hill on a Treadmill


Treadmills are a form of gym equipment that mimics walking or running on a solid surface. Treadmills allow you to vary the pitch, or incline. By increasing incline on your treadmill, you simulate walking up hill. More importantly, by walking uphill on a treadmill you are able to more effectively burn calories—especially when walking on a steep incline—because treadmills utilize and condition the larger muscle groups in the body, such as the legs and glutes. These larger muscle groups require more energy to function and force the body to use up calories consumed as well as stored.

Warm Up First

Wear comfortable walking or running shoes. Even though you are indoors, proper support for your feet is essential.

Start the treadmill and set the incline to 2 percent. A 2 percent incline accounts for the same resistance as walking outdoors on flat terrain. The moving belt of a treadmill effectively helps to propel you forward.

Walk for 10 minutes at a 2 or 3 miles per hour pace to give the body ample time to warm up. Warming up reduces your risk of injury because it increases circulation of blood to your muscles, making them less rigid, or tight, and more supple.

Treadmill Incline and Your Workout

Increase the treadmill incline. Gradually add steepness to your walk by increasing the incline of the treadmill from 2 percent to 5 percent.

Quicken your walking pace by upping your miles per hour to 3.5 or 4 miles per hour.

Walk at this pace for 15 minutes. Resist holding onto the bars. This supports the body and descreases the effectiveness of your workout.

Add more incline without altering your pace. Increase your incline to 8 percent for 10 minutes.

Return the incline to 5 percent for five minutes. While you are still working hard to keep your pace, you should notice a difference in your effort level as you decrease your incline.


Treadmills promote aerobic activity, so they are beneficial for developing a healthy cardiovascular system. Because they elevate the heart rate, always cool down after working out, such as walking for 10 minutes at a 1 percent incline.


Treadmills feature a moving belt to simulate walking. Avoid the risk of getting articles of clothing caught in the moving parts by wearing clothes that are tight to the body and ensure that your shoelaces are tied before stepping onto a treadmill.