Did you know that you don’t have to run or jump to get in a good cardiovascular workout? And did you know that you don’t have to spend an hour on the elliptical moving at the same pace every single day? Variety is the spice of life, and sometimes shorter workouts can be just as effective as longer ones, especially when it comes to cardio. Oh and did I mention you don’t have to run?
If you have access to a treadmill, power-walking could be the perfect way for you to get your heart-rate up safely and get the benefits of cardiovascular exercise, without putting too much impact on your joints. (Also a great form of exercise on days you just don’t feel like running.) In fact, many seasoned athletes and fitness buffs use power or “incline” walking as a way to work their legs while warming up before a big weight-lifting session. They know it works.
That’s why, today, I’m sharing with you a 25-minute power-walking treadmill workout featuring intervals, rest and lots of incline. This is something you could add into your routine, complemented with some resistance training, stretching and of course, foam rolling, to make a balanced a week of fitness.
Incline work with recoveries inspired by Orangetheory Fitness
This power-walking treadmill workout is totally inspired by the fact that last week at Orangetheory Fitness, I decided to be a “power walker” for the day instead of a runner, so I could get a better understanding of what it feels like for my participants. And boy, was it a good workout. (By the way, if you need to know more about Orangetheory, you can head on over to my Orangetheory 101 post.) But here’s the gist — it’s a one-hour studio class, in which you spend time on the treadmill, indoor water-rower as well as the weight-room floor, moving about with a group, being led by a Fitness Coach (like me) on the microphone. Every single day the workout is different, and there can be a focus on strength, endurance, power or all three in one day. You never spend more than about 23-24 minutes on the treadmill in a workout, and that counts as your cardio for the day.
Since that workout, I’ve done power-walking at the gym a few times and continued to be impressed with how it feels on the body. Let’s get to the routine …
25-minute power-walking treadmill workout
*Disclaimer: This is just an idea of a workout that is suitable for some, but may not be suitable for you. I’m a certified personal trainer, but not your personal trainer, so please check with your doctor or a trainer before beginning a new workout program. Proceed with caution, friends.
A few things to note …
- You can choose to walk anywhere from 3.5 to 4.5 miles-per-hour.
- Your speed can stay the same during the entire workout, unless you feel the need to bring it up for more of a challenge.
- Whatever you do, don’t hold on to the treadmill. Pump your arms. Keep your chest up. The extra drive from the arms will help you master the high inclines.
- During the recovery portions, shake out your arms and grab a drink of water.
And that’s it!
If you’re in need of a low-impact interval workout and have access to a treadmill, I highly recommend incline and power-walking as a great option for cardio training. Be safe, have fun, and enjoy sweating!Check out this 25-minute power-walking workout perfect for low-impact cardio. #FitFluential #SweatPink… Click To Tweet
For more workouts, head over to my Fitness + Workouts page.
Questions of the day
How much cardio do you do each week?
What was your most recent workout?