Walking / Treadmill or hill

Incline Walking

Most of the calorie cost of jogging with a fraction of the joint load.

Choose an effort level

  • Easy

    Moderate pace on the flat.

    3.8 MET · Walking, 2.8 to 3.4 mph, level, moderate pace

  • Moderate

    Brisk walking for exercise.

    4.8 MET · Walking, 3.5 to 3.9 mph, level, brisk, firm surface

  • Hard

    Hills at 6–10% grade, brisk.

    7 MET · Climbing hills, no load, 6 to 10% grade, moderate-to-brisk

MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.

Technique cues

  1. Let the arms swing naturally instead of holding the rails.
  2. Take full strides and roll heel to toe.
  3. Raise the incline rather than the speed to increase effort.
  4. Keep the trunk upright; leaning into the belt cheats the gradient.

Common mistakes

  • Holding the handrails on a steep incline, which removes most of the work.
  • Setting an incline so steep it forces you onto your toes.
  • Treating it as too easy to count — it is the most sustainable option here.

A starter session

30 minutes at 10–12% incline, holding a pace where you could just about talk.

Who it may suit

Low impact and easy to recover from. The best default for anyone starting cardio or carrying extra weight.

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