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25-minute power-walking treadmill workout

September 17, 2015 By Ashley 54 Comments

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?

 

Filed Under: Fitness Tips, Group Fitness, Healthy living, Orangetheory Fitness, Uncategorized, Workouts Tagged With: 25-minute power-walking treadmill workout, fitness, Orangetheory Fitness, power-walking, treadmill workout, workouts

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About Ashley

I'm a mom and fitness instructor in Charlotte, North Carolina. And A Lady Goes West is where I share fitness, wellness and clean beauty tips, as well as stories from my life.
 
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Comments

  1. Courtney says

    September 17, 2015 at 3:59 am

    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.

    Reply
    • Ashley says

      September 17, 2015 at 6:07 am

      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! 🙂

      Reply
  2. Heather @Fit n Cookies says

    September 17, 2015 at 4:09 am

    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 scareMy Profile

    Reply
    • Ashley says

      September 17, 2015 at 6:06 am

      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.

      Reply
  3. Susie @ SuzLyfe says

    September 17, 2015 at 4:14 am

    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!My Profile

    Reply
    • Ashley says

      September 17, 2015 at 6:05 am

      Nice job, Susie! Yes, power-walking is tough! 🙂

      Reply
  4. Megan @ Skinny Fitalicious says

    September 17, 2015 at 4:22 am

    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?My Profile

    Reply
    • Ashley says

      September 17, 2015 at 6:05 am

      Yes, Megan! I know you’re on board with low-impact and effective workouts. This falls under that for sure!

      Reply
  5. Jamie says

    September 17, 2015 at 7:18 am

    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 – 9/6My Profile

    Reply
    • Ashley says

      September 17, 2015 at 8:56 am

      Hi Jamie! Yes! Let me know if you ever try OTF! I think you’ll love the treadmill work. 🙂

      Reply
  6. Liz says

    September 17, 2015 at 7:41 am

    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 CoffeeMy Profile

    Reply
    • Ashley says

      September 17, 2015 at 8:57 am

      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! 🙂

      Reply
  7. Kat says

    September 17, 2015 at 7:54 am

    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 #52My Profile

    Reply
    • Ashley says

      September 17, 2015 at 8:52 am

      Hi Kat! For sure, I get bored easily as well, so I like shorter routines with variety. Have a great day! 🙂

      Reply
  8. Allison says

    September 17, 2015 at 8:21 am

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

    Reply
    • Ashley says

      September 17, 2015 at 8:51 am

      Hi Allison! It’s always good to change things up at the gym. Let me know if you try it out! 🙂

      Reply
  9. Jessie R says

    September 17, 2015 at 10:53 am

    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.

    Reply
    • Ashley says

      September 17, 2015 at 1:01 pm

      Hi Jessie! Half cycle/half weights? Now that’s a combo I haven’t tried yet! Awesome! 🙂

      Reply
  10. Liz says

    September 17, 2015 at 11:53 am

    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 LifeMy Profile

    Reply
    • Ashley says

      September 17, 2015 at 1:01 pm

      Hi Liz! Thanks — and a lot of people aren’t fans of running, so power-walking is an excellent option. 🙂

      Reply
  11. Dani @ Dani California Cooks says

    September 17, 2015 at 12:27 pm

    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)My Profile

    Reply
    • Ashley says

      September 17, 2015 at 1:00 pm

      hahaha, yes, Dani..having entertainment can help pass the time! 🙂 Happy Thursday!

      Reply
  12. Emily says

    September 17, 2015 at 2:40 pm

    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’My Profile

    Reply
    • Ashley says

      September 17, 2015 at 3:36 pm

      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 workoutMy Profile

      Reply
  13. Emma @ Em-powered Wellness says

    September 17, 2015 at 4:08 pm

    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 EmpoweredMy Profile

    Reply
    • Ashley says

      September 17, 2015 at 4:35 pm

      Great, Emma! Let me know how you like it. Hope you recover soon! 🙂
      Ashley recently posted…25-minute power-walking treadmill workoutMy Profile

      Reply
  14. Krissy @ Pretty Wee Things says

    September 17, 2015 at 6:58 pm

    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 platterMy Profile

    Reply
    • Ashley says

      September 17, 2015 at 9:56 pm

      Awesome, Krissy! I may do this workout tomorrow morning! 🙂 Let me know how you like it!

      Reply
  15. Melissa says

    September 17, 2015 at 8:20 pm

    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!)

    Reply
    • Ashley says

      September 17, 2015 at 9:56 pm

      BODYCOMBAT is great cardio, Melissa. I bet you can’t wait to get back to it when you feel better. 🙁

      Reply
  16. Renee @ Bendiful Blog says

    September 18, 2015 at 3:16 am

    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 WorkoutsMy Profile

    Reply
    • Ashley says

      September 18, 2015 at 9:37 am

      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 moreMy Profile

      Reply
  17. Jenna says

    September 18, 2015 at 4:03 am

    Fun workout! I am always looking for good cardio alternatives to save. Hope you have been doing well!

    Reply
    • Ashley says

      September 18, 2015 at 6:32 am

      Right back at ya, Jenna!! 🙂

      Reply
  18. Fiona says

    September 18, 2015 at 1:42 pm

    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! 🙂

    Reply
    • Ashley says

      September 20, 2015 at 6:24 am

      Yes, I am not a fan of the elliptical. Try this one!! 🙂 Hope you’re having a great weekend, lady!

      Reply
  19. Delia says

    September 18, 2015 at 3:33 pm

    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!

    Reply
    • Ashley says

      September 20, 2015 at 6:26 am

      Ohhhh Delia! Yes! I love to hear this! Thanks so much for telling me. Great work!!

      Reply
  20. Cayanne Marcus says

    November 6, 2015 at 9:36 am

    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!)My Profile

    Reply
    • Ashley says

      November 6, 2015 at 12:11 pm

      It’s a tough one! Walking is no joke! Hope you give it a try, Cayanne! 🙂

      Reply
  21. Condoleeza says

    July 29, 2016 at 8:05 am

    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.

    Reply
    • Ashley says

      July 29, 2016 at 8:08 am

      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!

      Reply
      • Condoleeza says

        July 29, 2016 at 8:17 am

        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!

        Reply
        • Ashley says

          July 29, 2016 at 2:22 pm

          Hahha! Okay, I’ll get on that!

          Reply
  22. Leora says

    December 23, 2016 at 1:08 pm

    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 HolidaysMy Profile

    Reply
    • Ashley says

      December 24, 2016 at 5:58 am

      Thank you for stopping by, Leora!

      Reply
  23. Emma says

    June 22, 2017 at 6:54 am

    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…TransformersMy Profile

    Reply
  24. Zoe Evans says

    September 19, 2018 at 6:48 am

    how about power walking with weights?

    thank you

    Reply
    • Ashley says

      September 20, 2018 at 6:02 pm

      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.

      Reply

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Hi, I'm Ashley. I'm a mom and fitness instructor living in Charlotte, North Carolina. I love to help you live a balanced life with no extremes, making sure you never skip a rest day. A Lady Goes West is where I share my workouts, simple meals, clean beauty tips and wellness insight with you. Find out more about me and stay awhile!

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