Since I am not a runner and will probably never be more than the occasional jogger I do like to find unique workouts that are challenging and really deliver results. The best workout I have found to date for the treadmill is a butt kicking one. Seriously. Your legs and behind will be sore after this one.
Time: 30 minutes
What You Need: Treadmill
Directions:
Minutes 1:00-5:00- Walk at a speed of 3.0 and an incline of 1.0
Minutes 5:00-6:00- Walk at a speed of 3.0 and an incline of 3.0
Minutes 6:00-7:00- Walk at a speed of 3.0 and an incline of 5.0
Minutes 7:00-8:00- Walk at a speed of 3.0 and an incline of 7.0
Minutes 8:00-9:00- Walk at a speed of 3.0 and an incline of 9.0
Minutes 9:00-10:00- Walk at a speed of 3.0 and an incline of 11.0
Minutes 10:00-11:00- Walk at a speed of 3.0 and an incline of 13.0
Minutes 11:00-17:00- Walk at a speed of 3.0 and an incline of 15.0: This is hard! You should have a pretty good sweat going.
Minutes 17:00-18:00- Walk at a speed of 3.0 and an incline of 13.0
Minutes 18:00-19:00- Walk at a speed of 3.0 and an incline of 11.0
Minutes 19:00-20:00- Walk at a speed of 3.0 and an incline of 9.0
Minutes 20:00-21:00- Walk at a speed of 3.0 and an incline of 7.0
Minutes 21:00-22:00- Walk at a speed of 3.0 and an incline of 5.0
Minutes 22:00-24:00- Walk at a speed of 3.0 and an incline of 3.0
Minutes 24:00-25:00- Walk at a speed of 2.0 and an incline of 3.0, walk “sideways” facing to the left
Minutes 25:00-26:00- Walk at a speed of 2.0 and an incline of 3.0, walk “sideways” facing to the right
Minutes 26:00-27:00- Walk at a speed of 2.0 and an incline of 3.0, walk “backwards” facing to the back
Minutes 27:00-28:00- Walk at a speed of 2.0 and an incline of 3.0, walk “sideways” facing to the left
Minutes 28:00-29:00- Walk at a speed of 2.0 and an incline of 3.0, walk “sideways” facing to the right
Minutes 29:00-30:00- Walk at a speed of 2.0 and an incline of 3.0, walk “backwards” facing to the back
Incline walking is very challenging, you feel it in your hamstrings and glutes. And you will feel your glutes later that day 
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{ 2 comments… read them below or add one }
Love workouts like this! I usually run for a song, walk for a song, etc.
Oh yea, you’ll definitely feel that one in the glutes!
Great workout!