Treadmill Fat-Burner Hills
Workout - Treadmill Fat-Burner Hills
- 5min @ 8'00''/km
- 12 lots of:
- 1min @ 6'00''/km
- 1min rest
- 5min @ 8'00''/km
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Intro: Lee Grantham’s “Maximizing Fat Loss on the Treadmill: The Ultimate Running Session” is worth a full watch. The essentials are below so you can try this workout now.
Key points:
- Hard, brief hill sprints burn fat better than long low-intensity incline walks.
- Set the treadmill to 5-6% incline and focus on explosive glute and hamstring engagement.
- Warm up with a 300 m walk (about 3 minutes), then a light jog practicing mid-foot contact and arm mechanics.
- Run with disciplined form: mid-foot strike, knees in line, arms at rib height, hips stable.
Workout example:
- Warm-up: 300 m walk (about 3 min), then easy jog with mid-foot landing focus.
- Main set: 12 x 1-minute hard uphill efforts at a pace you can sustain (e.g. 10 km/h at 5% incline). Rest: 45-60 seconds of easy walking or jogging between each.
- Cool-down: gradual deceleration ending with a 300 m walk.
Total time: 20-25 minutes including warm-up and cool-down.
Practical tips:
- Start at 5% incline. Progress to 6% as fitness improves.
- Push off using glutes, not calves.
- Heart rate around 130 bpm or less during recovery segments.
- Pick a speed where each 1-minute interval is challenging but you can hold it across the full set.
Closing note: try this session and dial in the paces in the Pacing app. Twenty minutes of hill work beats hours of steady incline walking.