25-minute power-walking treadmill workout

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.

25-minute power-walking treadmill workout

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 #cardio 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?


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  1. I consider myself a runner and power walking is HARD! It’s a great workout and those inclines work muscle areas you don’t work when running. So I totally get what you’re saying here! Love that OTF incorporates the incline and proceeds the power walking option.

  2. I used to do so much more cardio than I do now just because I Loved running. Now I get about 2 hours maybe of cardio a week, and it’s either the elliptical or walking. I can’t do power walking at the moment due to some pressure but you better believe I’m excited to get back out on walks! It’s so great for you but so many underestimate a walk.

    1. Hi Heather! Yes, I used to do a lot more steady-state cardio years ago before I know any better heheh! πŸ™‚ I bet you’re looking forward to getting back to your old routine once you can.

  3. I like to do cardio 5 or 6 days a week. It’s definitely my favorite way to start the day! πŸ™‚ This morning I ran steady state for 60 minutes. I ended right around 8 miles which was the perfect way to begin my Thursday! There’s an OrangeTheory studio near me but I have never tried a class… I think I need to go check one out ASAP!

  4. I love inclines! I can’t do them now because I get so out of breath from doing them and I’m pregnant (seriously, ANY incline has my DYING now), but I always did interval incline walking. I had to quit running after a hip injury and I realized that my heart gets going waaay faster walking inclines than it ever did running. I’d usually start at 3 and work my way up to an incline of 15 and then go back down, walking each for about 1-2 minutes. GREAT workout!

    1. Hi Liz! Then yes, you’ll like this workout for sure. But of course, not until you’re ready to get back into the big inclines after baby! Thanks for saying hi, lady! πŸ™‚

  5. Low impact cardio is this girls best friend. With old soccer injuries that make running anything over 2 miles pretty painful, I like to do a lot of sprint workouts and cycling! Of course incline walks are also a good one, but I def need to be watching tv or something, otherwise I get restless!

  6. I’ve been looking to change up my routine at the gym, and this is a perfect step. Short, but effective. Thanks for posting!

  7. Adding that one to my inventory! Love a good power incline walk for days when I just don’t wanna work out. I do 3-4 cardio workouts a week, usually in the form of a class at the gym. I just finished a class that is half cycle and half weights- all the burns in all the good places.

  8. This looks like a great workout! I’m not a huge fan of running because of how much it hurts my ankles.. sometimes I like to do cardio if I have extra time after my strength training- this looks like an awesome low-impact option. πŸ™‚

  9. I do about 50/50%. I used to about 80% cardio and 20% weights, but I’ve figured that my body appreciates a welcome break from cardio every other day. And I hope that I can run for longer if I don’t pound my joints everyday… Some people can run every day, and that’s amazing! It’s just not me.

    1. Hi Emily! It’s much smarter to do a more balanced approach like you are doing now! You definitely don’t need cardio every day. Good work, lady! Listen to your body:)

  10. I do cardio about twice a week in the form of BODYCOMBAT. My most recent workout was getting out of bed and trying to take a shower today πŸ˜‰ (this sinus infection is kicking my butt!)

  11. My sister in law and I used to host wellness walks. They were power walks and every few miles near a bench we would bust out some push ups, steps ups, high knees and planks. They were fun and I think people enjoyed the low impact nature of them and getting outside. Walking is a great workout.

  12. Love this !!! Thank you for posting it! I am not a runner but get tired of the elliptical or spinning classes and love to switch it up! Can’t wait to try it! πŸ™‚

  13. I didn’t quite do the whole 25 minutes with intervals, but I used your workout today to push myself. I would never think to push myself to a high incline, but it felt good! Thanks Ashley!

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  15. My cardio varies over the weeks, but I have a feeling this week will be a heavy cardio week so I can squeeze in this workout! Sometimes I love to run, but other times I just can’t stand the thought of going through it. During those times this incline routine will really come in handy. Can’t wait to try!

  16. I’ve done this 25 minute treadmill workout about 5 times now. I love/hate it! All I can say is thank goodness my treadmill incline only goes up to 12! Thanks for sharing this workout.

    1. Hi Condoleeza! Oh my gosh, thank you SO much for letting me know. I love to hear that you’re enjoying the workout. I’ll draft up a new one soon for you! πŸ™‚ Have an awesome day!

      1. Thanks Ashley!! I’d also love a little arms & core workout that I can do with it that uses dumbells, balls and or bands – all of which I have in my homegym. My muffin top needs some attention!

  17. Like it.
    Great tips and info here. I find mixing up the treadmill
    and machines with fun classes are always helpful and
    keep me motivated and going.

    Loving all the fitness related posts on your page!
    Looking forward to reading more πŸ™‚

  18. I’m trying to read up on “Power walk” as I have made a big decision to become a much healthier man until my second child is born. I tried to find good information in Swedish, but I found little or none. This however was much more interesting πŸ˜‰ I do like to walk, and if I could get more out of it I’d be thrilled.

    1. Hi Zoe! I wouldn’t really recommend that on a treadmill — you want to have your hands free in case you fall heheh!! But it’s okay to do outdoors, as long as you have good posture and brace your core and use light weights.

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