Incline Treadmill
Last updated: October 2026.
An incline treadmill can raise the front of the deck to simulate walking or running uphill. Adding gradient makes the same speed much harder work, which is why incline walking has become one of the most popular ways to burn calories without the impact of running.
Benefits of incline training
- More calories at the same speed: walking uphill raises your heart rate and energy use far more than walking on the flat.
- Lower impact than running: brisk incline walking can match the effort of jogging with much less stress on your knees.
- Stronger legs: incline shifts more of the work to your glutes, hamstrings and calves.
- Training for hills: hikers and runners can rehearse climbs indoors.
How much incline do you need?
| Incline range | Typical machines | Good for |
|---|---|---|
| 0–10% | Budget and mid-range home treadmills | Gentle hill walking, variety |
| 10–15% | Most mid-range and premium treadmills | Incline walking workouts, hill intervals |
| Up to 40% | Incline trainers | Steep hiking simulation, maximum calorie burn |
| Decline (to -3% or -6%) | Some premium models | Downhill running practice |
What to look for in an incline treadmill
- Power incline that you can adjust from the console during a workout, ideally with one-touch buttons.
- A strong motor: incline adds load, so do not drop below 2.5 continuous HP. See the treadmill motor guide.
- Ceiling height: at full incline the front of the deck rises noticeably, so measure carefully.
- Handrails you can reach without leaning, though you should avoid holding on during workouts.
- Programs with built-in hill profiles if you like structured workouts.
A simple incline walking workout
- Warm up for 5 minutes at a comfortable pace on 1% incline.
- Raise the incline to 5% for 3 minutes.
- Raise to 8–10% for 3 minutes at a pace where talking is possible but hard.
- Drop back to 3% for 2 minutes.
- Repeat steps 3–4 two or three times.
- Cool down for 5 minutes on the flat.
Find more plans, including intervals and fat-loss sessions, in our treadmill workouts guide. Ready to buy? Start with the treadmill buying guide and compare NordicTrack and ProForm models, which are known for their incline ranges.
Frequently asked questions
Is walking on an incline better than running?
It depends on your goal. Incline walking can burn a similar number of calories to easy running with less impact, which suits beginners and people with joint problems. Running builds more speed and cardiovascular fitness.
Should I hold the handrails on an incline?
Try not to. Holding on takes weight off your legs and reduces the benefit. Lower the incline or speed until you can walk hands-free.
What incline is best for fat loss?
Many people use 8–12% at a brisk walk. Start lower, build up over a few weeks, and aim for consistency over steepness.