Feel the Burn With This 20-Minute Treadmill Hike

If you’re looking for a quick cardio workout that does double duty for your backside, try this 20-minute treadmill workout. The plan’s incline gradually increases while the speed changes to keep you feeling confident (and safe!) from start to finish. It’s the perfect workout for someone brand-new to a fitness routine who wants to get their heart rate up, but more seasoned runners should try it too! This booty-burning walking workout might just make you want to break out into a sprint once completed.

Time Speed (MPH) Incline Notes

00:00-03:003.02.0Warmup03:00-05:003.34.005:00-08:003.56.008:00-10:004.09.010:00-12:003.510.012:00-13:003.312.013:00-14:003.514.014:00-16:004.09.016:00-17:003.87.517:00-19:003.56.0Cooldown19:00-20:003.04.0Cooldown

Before this quick workout, move through a few of these important exercises to keep your heels, calves, and ankles feeling safe and supported.

Click here for an image-free printable to keep on hand with you at the gym.

Image Source: POPSUGAR Photography