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20-Minute Treadmill Hill-Walk

The treadmill is a key fitness component for many


The legs of a man walking at an incline on a treadmill
Steve Prezant/Getty Images

Try This Today

MinutesSpeed (mph) Incline (%)RPE*
0-543-3.55
5-748-107
7-844-66
8-104108
10-1145-77
11-134129
13-144108
14-154129
15-2042-45

Why

Multiple studies, reviewed for a 2015 report in Preventive Medicine, suggest that walking regularly can help improve cardiovascular health. Walking for exercise can also have a positive effect on mental health, especially depression, as noted in a review published in 2018 in the British Journal of Sports Medicine. Your bones may benefit too: In a study published in 2019 of more than 77,200 postmenopausal women taking part in the Women’s Health Initiative, those who were more physically active — and walking counted! — had a lower risk of hip fractures.

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