Treadmill Walking: Why 12% Incline Burns 113% More Calories Than Flat Roads

You hop on the treadmill, hit the go button, and cruise along at a comfortable walking pace for 30 minutes. You're burning calories, right? Well... yeah, but let's just say you could be leaving a lot on the table! 

Have you ever thought about adding some incline? Even just increasing it by a small amount could burn more calories than flat walking, kinda like getting two workouts for the price of one – except you'll still be able to get home for the next episode of the Traitors.

Here's what fitness experts want you to know about finding the sweet spot for treadmill weight loss...

Most people don't realize how much incline actually helps with weight loss

Studies show that walking on a 5% incline increases your calorie burn by 52% compared to flat walking. At 10% incline, that number jumps to 113%, more than doubling your metabolic output.

But it's not just about calories burned. Incline walking hits your glutes, hamstrings, and calves way harder than flat walking, which helps you to build that sweet, sweet lean muscle.

So you're probably wondering – where's the best place to begin? Well...

Your fitness level decides the best incline percentage to start with

Since we're not all Thor (at least to begin with), it's best to start low. We're talking 1-5% inclines while you focus on building endurance before cranking up the elevation. This lets your heart and lungs adapt without overwhelming your muscles or joints.

Already in decent shape? You can challenge yourself with 6-10% inclines that give you a solid workout without being too brutal. And advanced walkers who want maximum intensity can handle 11-15% inclines – but let's just say you'll definitely feel it the next day.

The 12-3-30 method gives you a simple formula that works for almost everyone

Want a foolproof routine? Here it is: 12% incline, 3 mph, 30 minutes. That's it. This combo works for most fitness levels and delivers real results, and the numbers are easy to remember, so there's no complicated interval timing or speed changes to think about.

Good treadmills make incline walking work better and feel more comfortable

SOLE Fitness offers a bunch of different models with reliable incline features. Their entry-level F63 starts at $1,299.99 while their advanced F8X series begins at $1,899.99, all built to handle serious incline training.

Ready to change up your cardio routine? Find your favorite treadmill for incline walking, and start experimenting to see how much more you can get out of every workout!