My Favorite Type of Cardio

Have you thought you need to run in order to get the best workout? Incline walking is one of my favorite ways to get an intense cardio workout and help firm up the lower body. Use the chart below as a guide for your incline walking routine. If the speeds below are too fast for you, modify to a lower speed, but make sure you still notice your breathing and feel a burn in the legs after each interval.

For 2-5 minutes: walk at a comfortable pace

5:00-6:00: bring the incline up to 10%, walk at 2.5 mph

6:00-7:00: incline at 10%, walk at 3.5 mph

7:00-8:00: incline at 5%, walk at 3.0 mph

8:00-9:00: incline at 10%, walk at 3.5 mph

9:00-10:00: (recover) incline at 5%, walk at 3.0 mph

Continue to follow the interval pattern until you’ve reached 27 minutes. At 27 minutes, reduce the incline to 1% and speed to a cool down for 3 minutes

Get creative with your interval ratios: For beginners, walk at the faster pace for 30-60 seconds and recover for 2 minutes. For an intermediate level, keep the work to rest ratio equal (1 minute hard, 1 minute recovery)

* For an advanced workout, increase the incline to 15% and your fast interval to 4.0 mph. Walk at a faster speed for 90-120 seconds and recover for 60 seconds (negative rest period).

Note: to maximize the workout, try to keep your hands off the handle bar. By keeping your arms pumping by your sides and standing tall, you will increase your breathing and maximize core activation.