Adding an incline to your next treadmill workout is great to boost weight loss. Walking or running on an incline increases the number of calories you burn, helps to stabilise and strengthen your muscles, and improves your overall cardiovascular fitness. It can also keep your routine interesting, making you less likely to get bored.
On average, you will burn 30% more calories running on an inclined treadmill than a flat treadmill at the same speed and distance. Therefore, you will lose weight faster if you run on an incline than on a flat treadmill.
Exercise is one of the most effective ways to lose weight and improve fitness. However, because everyone has a busy schedule these days, it is vital to maximise workouts to make the most of your time. One way to do this is by incorporating intense workouts into a person’s routine, and by adding an incline to your next treadmill workout, you can boost calorie and weight loss without compromising the enjoyment of the exercise.
Walking and running on an incline increases the number of calories you burn by around 30%. For example, a person at weighs 80kg and runs for 5km at a time of 30minutes will burn 442 calories on a flat treadmill. The same runner can burn 568 calories for the same workout by increasing the incline to 7%.
According to the American College of Sports Medicine (ACSM), incline treadmill walking or jogging can help burn an extra 800 calories per week or more. Additionally, it has been revealed that workout intensity is the best predictor of long-term weight loss success. Many studies have also used exercise programs on the treadmill, both with and without inclines to show that intensity is the best predictor of long-term weight loss success.
These studies have shown that exercising at a higher intensity is more effective for losing body fat than exercising at an average or lower level of intensity. Furthermore, you are less likely to get bored when you are constantly changing up your exercise routine. Adding incline to your next treadmill workout is a great way to boost weight loss because you are working harder without really noticing it.
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Does Incline Treadmill Burn Belly Fat Faster?
Despite the popularity of “belly fat burning” workouts, research has found that targeted fat reduction isn’t possible in any part of the body. When you exercise, you will lose fat all over your body, not just the area you exercise.
But luckily for us, belly fat is often one of the first areas to be impacted during the process of fat loss. To promote fat reduction in the belly area, you have to be aiming to reduce fat all over your body. Treadmills are a great way to get started on fat reduction. The more calories you burn, the more fat you burn.
On average, it takes around 3500 calories to burn 1 pound of belly fat. Therefore, you would need to run on an incline treadmill for 3 hours to burn 1 pound of fat. This is best achieved over several sessions instead of one long run for the best results.
If you want to increase the amount of calories and fat you are burning, you should start adding an incline into your workouts. Treadmills with an incline simulate running or walking uphill, engaging your muscles and cardio system more, promoting fat loss. Incorporating incline walking and running elements into your session can help accelerate fat loss, improve fitness, and help you break out of a weight loss plateau.
Is Speed or Incline Better for Weight Loss?
Although it’s undeniable that increased speed equals increased weight loss, the real secret to ramping up your progress is inclined. If you walk or run on a flat surface, a faster pace leads to a quicker heart rate, promoting fat loss. However, if you keep walking at the same pace but increase the incline, then your heart rate will continue to rise even if your speed eventually slows.
This is because incline walking and running uses way more muscles than exercising on a flat surface. These muscles are called the posterior chain because they stretch across the back of your body and include your glutes, hamstrings, and calves.
As well as boosting immediate calorie burning, working out on an incline also encourages muscle growth. When your muscles strengthen over time, they require more blood and oxygen, increasing your body’s resting metabolic rate. The higher your metabolic rate, the more calories you burn without even exercising. Long term, these effects add up to progressive weight loss as well as increased muscle tone and cardiovascular fitness.
Is It Better to Walk On An Incline For Weight Loss?
Walking at a moderate pace of 3mph on a flat treadmill for 60 minutes will burn around 480 calories. But if you increased the incline to 7%, you would burn 610 calories suggesting it’s better to walk on an incline than a flat for weight loss.
There are several benefits to walking on an incline. The first is that your walking more closely resembles natural terrain. A good marker of fitness is how easily your gym-honed strength translates into the real world.
If you only ever work out on totally flat terrain, then you may struggle to achieve the same level of effort if you take your walking and running outdoors. Adding variable inclines to your treadmill workout will boost your everyday walking.
Another benefit to incline walking is that it burns more calories. During fitness or weight loss journeys, many people reach a plateau point where their progress flatlines. Adding inclines to your established walking and running routine will help you break up your workout habits and break that plateau. This constant change in elevation shocks the body and you work harder.
The final benefit of walking on an incline is better engaging your abdominal, back, and leg muscles. Strengthening these muscles is an essential part of your overall fitness and can help you improve your general well-being. Having strong muscles also increases the number of calories you burn to help with weight loss.
How Many Calories Will I Burn Running on A Incline?
The number of calories burnt during exercise depends on several factors, including your age, sex, weight, and the type of exercise you are doing.
Metabolic cost is the amount of energy your body uses during exercise and translates into the number of calories burned. Research on a group of participants found that the metabolic cost of incline walking is significantly higher than when walking on level ground.
They found that walking at a 0% incline had an average metabolic cost of 3.3 watts (W) per kilogram of body weight (watts are energy units). A 5% incline had a metabolic cost of 52 W/kg, and a 10% incline had a cost of 113 W/kg.
The table below shows how increased metabolic cost translates into increased calorie burning in a person who weighs 125 pounds walking at 2.5 mph for 30 minutes:
| Incline | Calories |
| 0% | 98 calories |
| 10% | 188 calories |
| 15% | 214 calories |
The table below shows how increased metabolic cost translates into increased calorie burning in a person who weighs 125 pounds running at 6 mph for 30 minutes:
| Incline | Calories |
| 0% | 298 calories |
| 10% | 420 calories |
| 15% | 481 calories |
The actual calculation for working this out can be complicated, but there are plenty of tools online to help you work out your calorie burn rate. Weight loss is achieved by diet and exercise consistency. Incline treadmill workouts are great for weight loss beginners but also an excellent way to boost your existing weight loss progress. Increasing the number of calories you burn and strengthening your muscles will all add up to better weight loss results.
Is Incline Running and Walk Better For My Knees?
Many people take up running but find that they develop joint issues after only a few days. Running can be very hard on the joints in the knees and ankles and can cause injuries even when practised with caution. Because incline walking increases your breathing and heart rate and engages the posterior chain muscles, it makes an excellent alternative to running that is much gentler on the knees.
If you are new to incline walking, it’s a good idea to consult with a physical therapist or personal trainer to establish the best inclines for your fitness and body goals. An overly ambitious incline can cause lower back pain and shin splints – so be careful when starting out.