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 #cardio Click To TweetFor 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?
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.
Yes, Courtney! I love the feeling of it, and just may spend more time doing power-walking in the future. Happy Thursday to you, lady! 🙂
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.
Heather @Fit n Cookies recently posted…36 Weeks: A little scare
Hi Heather! Yes, I used to do a lot more steady-state cardio years ago before I know any better heheh! 🙂 I bet you’re looking forward to getting back to your old routine once you can.
I can tell you that walking can be an insanely good workout! I love going power walking with Alex! And I paced my mom walking a half marathon and was exhausted after!
Susie @ SuzLyfe recently posted…Yoga for Runners, Running, and Marathon Legends!
Nice job, Susie! Yes, power-walking is tough! 🙂
Well, as you know I’m all about power walking after all, I lost 80 pounds simply walking every day. We’ve become so obsessed with extreme fitness and forget that not everyone can do it or should.
Megan @ Skinny Fitalicious recently posted…Is Corporate America Making You Sick?
Yes, Megan! I know you’re on board with low-impact and effective workouts. This falls under that for sure!
I like to do cardio 5 or 6 days a week. It’s definitely my favorite way to start the day! 🙂 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!
Jamie recently posted…All the (Holiday Week/end) Miles 8/31 – 9/6
Hi Jamie! Yes! Let me know if you ever try OTF! I think you’ll love the treadmill work. 🙂
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!
Liz recently posted…ClassPass, Early Morning Workouts, and Coffee
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! 🙂
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!
Kat recently posted…Thinking Out Loud #52
Hi Kat! For sure, I get bored easily as well, so I like shorter routines with variety. Have a great day! 🙂
I’ve been looking to change up my routine at the gym, and this is a perfect step. Short, but effective. Thanks for posting!
Hi Allison! It’s always good to change things up at the gym. Let me know if you try it out! 🙂
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.
Hi Jessie! Half cycle/half weights? Now that’s a combo I haven’t tried yet! Awesome! 🙂
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. 🙂
Liz recently posted…How Biking 25 Miles Changed My Life
Hi Liz! Thanks — and a lot of people aren’t fans of running, so power-walking is an excellent option. 🙂
I love a good power walk on a treadmill! Especially if it comes with a TV show 🙂
Dani @ Dani California Cooks recently posted…Vegetable “Couscous” (paleo)
hahaha, yes, Dani..having entertainment can help pass the time! 🙂 Happy Thursday!
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.
Emily recently posted…Why We Should Re-Vamp the Word ‘Diet’
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:)
Ashley recently posted…25-minute power-walking treadmill workout
I love this! I recently injured my hamstring so I am looking for more low-impact workout ideas. I will definitely try this out!
Emma @ Em-powered Wellness recently posted…Failure and Feeling Empowered
Great, Emma! Let me know how you like it. Hope you recover soon! 🙂
Ashley recently posted…25-minute power-walking treadmill workout
Totally just pinned your workout for my next morning treadmill session!
Krissy @ Pretty Wee Things recently posted…Tips for eating out: Bring a healthy sharing platter
Awesome, Krissy! I may do this workout tomorrow morning! 🙂 Let me know how you like it!
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 😉 (this sinus infection is kicking my butt!)
BODYCOMBAT is great cardio, Melissa. I bet you can’t wait to get back to it when you feel better. 🙁
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.
Renee @ Bendiful Blog recently posted…Thinking Out Loud About Workouts
I’d love to come to one of your wellness walks, Renee! That sounds great! Low impact is where it’s at sometimes. 🙂
Ashley recently posted…Friday Favorites: A yogurt giveaway and more
Fun workout! I am always looking for good cardio alternatives to save. Hope you have been doing well!
Right back at ya, Jenna!! 🙂
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! 🙂
Yes, I am not a fan of the elliptical. Try this one!! 🙂 Hope you’re having a great weekend, lady!
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!
Ohhhh Delia! Yes! I love to hear this! Thanks so much for telling me. Great work!!
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!
Cayanne Marcus recently posted…How to Sneak Chia Seeds in on the Daily (and why you want to!)
It’s a tough one! Walking is no joke! Hope you give it a try, Cayanne! 🙂
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.
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! 🙂 Have an awesome day!
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!
Hahha! Okay, I’ll get on that!
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 🙂
Thanks!!
Leora recently posted…5 Breathing Techniques for the Holidays
Thank you for stopping by, Leora!
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 😉 I do like to walk, and if I could get more out of it I’d be thrilled.
Emma recently posted…Transformers
how about power walking with weights?
thank you
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.