Here is my latest treadmill hill workout. This will build your calves, hamstrings, quads and rear. Do the best you can and adjust to what fits your needs. Have fun!
- Warm Up - Speed 4.0 incline 2.0 (Song: Singing In The Rain/Umbrella Glee Cast)
- Jog - Speed 4.5 Incline starts at 2.0 and increase by 0.5 every minute up to 4.0 (Song: Rude Boy by Rihanna)
- Hill Walk - Stay at speed 4.5 - 5.0. Incline should be at 4.0 and you should increase by 0.5 every minute which will bring you to 6.0 (Song: Please by Toni Braxton)
- Hill Jog - Stay at Speed 4.5 to 5.5 and leave the incline the same. Jog for 30 seconds on the 6.0 hill and then recover for 30 seconds (Song: Howlin For You by The Black Keys).
- Hill Walk - Go back to Speed 4.0 to 4.5 and increase incline by 0.5 every minute all the way to 8.0 (Song: ET by Katy Perry)
- Hill Walk - Stay at 4.0 speed and 8.0 incline for the entire song & try not to hold on to the side bars! Butt should be burning at this point (Song: Touch The Sky by Kanye West)
- Hill Jog - Stay at 4.0 and increase the hill to 9.0. Jog for 30 seconds and walk for 30 seconds (Song: Just A Lil Bit by 50 Cent).
- Hill Walk - Speed 4.0 and increase one last time to an incline of 10.0. Jog for 20 seconds walk for 40 seconds for the entire song (Song: Little Secrets by Passion Pit).
- Hill Walk - Speed 4.0 and incline starts at 10.0. Decrease by 0.5 every 30 seconds down to 7.0 (Song: Touch by Omarion).
- Hill Walk - Speed 4.5 and incline goes from 7.0 to 4.0 by decreasing every 30 seconds.
- Sprints - Speed starts at 4.0 and incline is 2.0. Sprint for 30 seconds at 7.0 or higher then walk for 30 seconds. Repeat (Song: Not in Love by Crystal Castles).
- Cool Down - Speed 3.5 and 0.0 incline (Song: Waiting For The End by Linkin Park).
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