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Incline Walking Advanced 30 Min Treadmill Workout
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- Опубликовано: 14 авг 2024
- Challenge yourself through 15 levels of advanced incline walking interval workout. Strengthen and tone your legs and build your cardiovascular system with this advanced 30-minute incline walking workout you can do on your treadmill at home!
Follow along with Sunny Trainer Sydney today. If you’ve mastered incline treadmill walking, then this workout is everything you need to push your fitness to new heights!
Advanced High Incline Interval Walking Treadmill Workout
Workout Length: 30-Minute
Workout Level: Advanced
Trainer: Sydney Eaton
WORKOUT DETAILS
🔥 0:00 | Intro
WARMUP
🔥 0:38 | Warmup: Speed 2.5 MPH - 90 seconds
🔥 2:02 | Warmup: Speed 3.5 MPH - 30 seconds
🔥 2:43 | Warmup: Speed 3.5 MPH, Incline 4 - 30 seconds
🔥 3:06 | Warmup: Speed 3.5 MPH, Incline 6 - 60 seconds
PYRAMID SET 1
🔥 4:07 | Set 1: Speed 3.5 MPH, Incline 8 - 60 seconds
🔥 5:08 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 5:42 | Set 1: Speed 3.5 MPH, Incline 10 - 60 seconds
🔥 6:38 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 7:10 | Set 1: Speed 3.5 MPH, Incline 12 - 60 seconds
🔥 8:10 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 8:37 | Set 1: Speed 3.5 MPH, Incline 14 - 60 seconds
🔥 9:38 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 10:10 | Set 1: Speed 3.5 MPH, Incline 12 - 60 seconds
🔥 11:12 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 11:40 | Set 1: Speed 3.5 MPH, Incline 10 - 60 seconds
🔥 12:42 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 13:10 | Set 1: Speed 3.5 MPH, Incline 8 - 60 seconds
🔥 14:12 | Set 1: Speed 2 MPH, Incline 0-4 - 30 seconds
HIGH INCLINE INTERVAL CHALLENGE
🔥 14:43 | Challenge: Speed 3.5 MPH, Incline 15 - 30 seconds
🔥 15:15 | Challenge: Speed 2 MPH, Incline 15 - 30 seconds
🔥 15:41 | Challenge: Speed 3.5 MPH, Incline 15 - 30 seconds
🔥 16:12 | Challenge: Speed 2 MPH, Incline 15 - 30 seconds
🔥 16:40 | Challenge: Speed 3.5 MPH, Incline 15 - 30 seconds
🔥 17:14 | Challenge: Speed 2 MPH, Incline 15 - 30 seconds
🔥 17:43 | Challenge: Speed 3.5 MPH, Incline 15 - 30 seconds
🔥 18:13 | Challenge: Speed 2 MPH, Incline 15 - 60 seconds
PYRAMID SET 2
🔥 19:13 | Set 2: Speed 3.5 MPH, Incline 8 - 60 seconds
🔥 20:13 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 20:43 | Set 2: Speed 3.5 MPH, Incline 10 - 60 seconds
🔥 21:43 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 22:17 | Set 2: Speed 3.5 MPH, Incline 12 - 60 seconds
🔥 23:17 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 23:45 | Set 2: Speed 3.5 MPH, Incline 14 - 60 seconds
🔥 24:47 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 25:20 | Set 2: Speed 3.5 MPH, Incline 12 - 60 seconds
🔥 26:17 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 26:47 | Set 2: Speed 3.5 MPH, Incline 10 - 60 seconds
🔥 27:47 | Set 2: Speed 2 MPH, Incline 0-4 - 30 seconds
🔥 28:17 | Set 2: Speed 3.5 MPH, Incline 8 - 60 seconds
COOLDOWN
💨 29:25 | Cooldown: Speed: 3-3.5 MPH, Incline 0 - 90 seconds
END WORKOUT
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FITNESS EQUIPMENT USED
► Portable Treadmill w/ Auto Incline SF-T7705: bit.ly/SF-T7705
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#treadmill #walking #treadmillworkout #fitness #health #hiit #cardio #cardioworkout
Great workout! In all my years in doing treadmill workouts, no coach has ever cued the rests as keeping the incline and decreasing the mph’s...it was always keep the pace and decrease the incline. I LOVED doing it the way this workout did 👍🏻
Great workout, and the instructor gave great cues and positive encouragement!
Glad you enjoyed it!
I do 4.2 mph /10 incline/32 mins at least 3x a week. The feeling when i get off of it is unbelievable/rewarding.
Give us an update!
@@askme3411 Capped my speed at 4.5 mph. I won't go any faster as I a always want to have a foot in constant contact with the surface.. I average right around 2.43 - 2.45 miles per session. That averages to over 1 mile per day.
Great workout! Did it yesterday. I've lessened my runs. I mainly jump rope now but i will be adding these incline walks into my workout routine! Thank y'all
We are so glad you like the video! Keep up the great work! 💪
I like this workout, coaching is excellent, I use hand-weights for an extra HIIT benefit! Would like to have a 45- 60 min
Great job! I'll let the team know about wanting longer workouts!
Today I worked out on the treadmill for 2.78 miles, Burnt 495 calories, for 45 minutes, my heart rate was 162, my avg pace was 16:08, and it felt fantastic. I kept my speed at, at least 3.8, sometimes 3.5, although I did bring it up to 4.0 a few times,, and my incline went up to ten today. A lot of times I put up to 14, just not today. A couple years ago I use to bring incline up to 15 for a very long time, years even, but then I had babies, and covid in between of course. I go to the gym, but I pace myself though. I just had a beautiful baby girl 10 months ago, and she takes up a lot of my time of course lol. We all have our own techniques though, especially when doing so on the treadmill for ages like I have. However, the incline is very very important. Great video. 👍
Thank you for that insight, Stefanie! Congratulations on your baby girl!! ❤️
I also caught covid between the final two intervals of 14 and 12. Was brutal but i survived, thanks to my immune system and stone cold will
Very good ,good instructions❤
We are glad that you enjoyed the workout! For more workout videos, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Great workout on the Treadmill for Glutes, Hamstrings and Legs.💯👊
Hey Sunny i have had multiple back surgeries and you don't think it would affect my back to much do ya.? I have to tell you that 15.0 incline kicks butt haha. Anyway between you and Inspire Fitness Cardio strider great workouts. Eric J
Omg I am so happy I found your channel. Thank you!!!
We're so happy to hear you enjoyed this workout! Be sure to check out our other great treadmill classes up on our channel!
Thank You Sunny
Happy Hump Day
God bless You and keep You STRONG 💪🏽💪🏽💪🏽
Thank you! You too!🔥
i am in love with this. thank you!
Woo hoo! We're so happy to hear that!
Best treadmill instructions ❤
Glad you liked it!! Keep up the great work! For more workouts please feel free to download our SunnyFit app, available on the App Store and on Google Play!
This sounds like a good sunny fitness I will be buying can't wait so excited 😊
We're so excited for you and can't wait to hear your thoughts!
Another great Workout Sunny!!👍👌👊 Eric 9 12 22
Awesome video. One of the best treadmill incline walking routines. Do it back to back for an hour with 5 minutes cooldown for bonus credit :)
So happy to hear you enjoyed it! Stay tuned for more new classes coming soon!
@@SunnyHealthFitness This has become my go to training routine when the weather is not conducive to outdoor hiking. Have worked up to doing it 5 times in a row. Thanks a ton for this absolute gem of a routine. Hiking trips to Colorado, Kilimanjaro and Grand Canyon upcoming.
👍👍 Advanced High Incline Interval Walking Treadmill Workout
👍👍
Amazing 😍
Thanks 🤗
so excited to try this tomorrow
Let us know how you liked it!
Best Cardio workout
Glad you think so!
Great work today
Thanks for the feedback! For more workouts, please feel free to download our SunnyFit app! It is free to use and download on the App Store and Google Play, you will be able to check out similar videos like this one!!
I really enjoyed this, thank you. I built up a sweat, good heart rate but legs didn't really burn. Do you suggest increasing the pace? I've been working out for just over a month after a very sedentary 2 years.
Yes you can! Just always monitor your heart rate and breathing technique! Take breaks when needed as always.
Great workout, is micénico routine
We are glad that you enjoyed the workout! For more workout videos, please feel free to download our SunnyFit app, available on the App Store and on Google Play!
Hey Sydney & Team: Is it possible to do intermediate but with no incline? Maybe just with speed walking adjustments. I really love your videos. I could try this without the incline but not sure if that would be good enough?
Yes you can! You're always welcome to adjust accordingly to your needs! 😀
Although this says "Advanced", this was perfect for me as a total beginner :). Thanks so much, I will do this 4 times a week and see how it goes. Please could I clarify something though - as I was going through it, during the rest intervals it said "Pyramid Set 0 - 4 incline" but was your incline at the same level as the workout interval? So for example, the set with 14 incline, 3.5 for 1 min, followed by 30 second rest at 0 - 4 incline or 14 incline?
Hi Sim! Yes! Sunny Trainer Sydney's incline level stayed the same as the workout level but she did recommend lowering the incline level between 0-4. Feel free to switch it up to whatever you're more comfortable with! :)
HAH! 4 times a week my arse. Picking it back up today lol
2.0 MPH - 3.2 KMH
2.5 MPH - 4 KMH
3 MPH - 4.8 KMH
3.5 MPH - 5.6 KMH
I would like to know what difference is between doing spinning and this thread mill?
Great question! Both are great for cardio but target different muscle groups and provide unique benefits. For more information, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
Will this make my legs bulk up? I carry weight mainly in my legs and I want to slim them down.
You should not bulk up unless your eating excess calories over your daily caloric intake. This should help a lot!
I wish our gym had up to date machines we have old ones that work with old iPhones ur talking the first ones
We hope your gym gets some updated machines soon. Keep pushing through! 💪😊
@@SunnyHealthFitness they have had them for many years lol since about 2008 or something. I did this challenge today but instead of putting speed down to 2.5 to take a break I put it down to 3. Found it quite easy was sweating tho
is this consider LISS ? Because i am looking for LISS treadmill workouts
I may try this today, but my incline only goes to 12?
I put the incline on 5.0 with 4.0 work speed
Is this a good fat Burner?
Yes! Make sure to have plenty of water too! We recommend to always use consistent exercise with proper caloric deficit/balance + Proper Nutrition (Vitamins, fiber, good sourced macros, etc) to lower weight/fat to the most potential.
@@SunnyHealthFitness I recently started doing 12 incline and speed of 3.5 for 30 minutes. I’m wondering if this will help burn fat?
How many days in a week this workout must be done by a 30-year-old who does not have any leg or knee issues??
We recommend consulting a doctor or medical professional to ascertain what workout routine is the best fit for you. If you have any further questions, please feel free to contact Customer Support via email at support@sunnyheathfitness.com.
Are Flat treadmills safe?
There are shock absorbers in our flat treadmills. The one in the video is incline capable.
Does this add muscle or change legs and glutes in any way
Incline walking will challenge the lower body posterior chain muscles (calves, hamstrings, glutes)significantly more than walking on flat ground, the higher the incline the more activation.
@@SunnyHealthFitness so yes to muscle and it will change my legs?
@@valheather5180 Yes!
@@SunnyHealthFitness well I have been doing it a couple weeks, and my weight hasn’t changed so I know I have tighter legs if that makes sense but I don’t think I have put on muscle as the scales haven’t changed does that make sense?
@@valheather5180 Weight loss or gain is not always linear - keep in mind muscle gain may increase your overall weight, while the fat loss may decrease your weight. This workout is more cardio-based, which can be more helpful with overall fat loss. While it will activate the glutes and hamstrings much more than a standard walking routine making your legs stronger, it takes a lot of work to see a significant change in muscle mass (resulting in an increase in weight). To build muscle, we'd recommend heavy strength training to see significant muscle gain - keep in mind, even with a dedicated strength training routine it can take months to see additions to weight when it comes to building muscle.
How many calories burnt?
Also distance in 30mins?
Since everyone's metabolism is different, the best way to estimate your calories burned is to use the metabolic equivalent equation. We estimate that the MET value of your workout will be between 6-8. Using this value you can use the following equation to determine your estimated calories burned. Total calories burned = Duration (in minutes)*(MET*3.5*weight in kg)/200. For real-time calorie tracking, you could use an activity tracker like our Smart Fit Watch.
what if my treadmill only has incline level of 10?
No problem at all! You can raise your treadmill incline to as high as it goes. If your level 10 incline does not provide enough of a challenge, increase the speed to accommodate for the incline. Keep up the hard work!
will this help for weightloss?
Absolutely! Keep in mind, for weight loss it's important to be consistent in your routine to see results, so you'll want to be sure to add a higher intensity workout like this into your routine at 1-3 times a week, among some easier steady-state cardio on days in between to keep your calorie burn up throughout the week!