When it comes to cardio, walking is one of the most accessible ways to stay active. For those who want more results in less time, learning how to use incline can make all the difference.
Flat walking is a solid base for daily movement and general health. However, when the goal is to build endurance, increase calorie burn, and strengthen the lower body without the high impact of running, incline walking delivers proven results. Below, we explain how incline training works, key incline walking benefits, and what to keep in mind so you can use your treadmill with auto incline safely and effectively.
What Is Incline Walking?
Incline walking means walking uphill to add intensity. On an incline treadmill, you create that uphill effect by raising the deck to an incline percentage. Most compact treadmills with incline settings range from a flat 0% up to 12% or even up to a steep 40% on models like the NordicTrack X24.
Walking on an incline recruits more muscles in your glutes, hamstrings, quads, and calves2. It also elevates your heart rate more quickly than walking on a flat surface at the same speed. Just a 5% to 10% incline can significantly change how your workout feels and boost your calorie burn1.
5 Ways Incline Walking Benefits You Over Flat Walking
1. Higher Calorie Burn in Less Time
To put it in perspective, Harvard Health reports that hiking, which includes natural elevation changes, can burn more calories in 30 minutes than brisk walking on flat ground1. That’s why adding incline intervals to your treadmill walks can be a smart, time-efficient way to reach your goals.
As your incline increases, your body has to work harder, especially through your glutes, hamstrings, and calves, which naturally raises your heart rate and calorie burn.
2. It Builds Muscle Activation and Strength
Incline walking isn’t just about cardio. It also shifts the muscular demand to your posterior chain (your glutes, hamstrings, and lower back) and calves, helping to tone and strengthen often-undertrained areas, especially if you sit for most of the day.
This added muscle engagement means more energy burned even after your workout ends2.
3. Improved Cardiovascular Fitness
Incline training might sound intense, but it’s actually a joint-smart way to train. One study published in Sports Medicine and Health Science found that walking uphill can reduce anterior knee loading, meaning less strain on the knee joint compared to walking on flat or downhill surfaces2.
How to Get Started: Incline Walking at Home
Incline walking is an effective and accessible way to build strength and boost your cardio fitness. However, with any workout, doing it safely and with good form is key to avoiding unnecessary strain. Here are some important things to keep in mind so you can enjoy all the benefits of incline training without setbacks:
Form First: When you raise the incline, your body naturally wants to lean forward to balance the slope. While a slight forward lean is normal, try to keep your core tight and your spine neutral. Roll your shoulders back, look ahead (not down), and swing your arms naturally. This helps your glutes, hamstrings, and calves do the work instead of overloading your lower back.
Watch Your Steps: As the incline increases, take shorter, more controlled steps. Focus on a smooth, steady pace but don’t rush. Landing mid-foot helps reduce the risk of tripping or straining your ankles.
Protect Your Joints: Incline walking is generally lower impact than running, but it can still place increased stress on the knees and calves if overdone1. If you’re new to incline training, it’s best to start with gentle inclines — around 3% to 5% — to allow your body to adapt gradually.
Use the Handrails Sparingly: It’s okay to use the side rails for balance, especially when you’re getting used to steeper inclines. But try not to grip them too tightly or lean your body weight on them — this reduces the effectiveness of the workout and can throw off your posture.
Avoid Overuse: Incline training activates your calves and Achilles tendons more intensely than flat walking, so it’s smart to balance your weekly plan. Alternate incline days with recovery or flat walks, and include gentle calf, hamstring, and hip stretches post-workout to prevent tightness and overuse injuries2.
Listen to Your Body: If you feel pain, not to be confused with normal muscle fatigue, ease off the incline and check your form. Sudden, sharp pain is a sign to stop and consult a trainer, physical therapist, or healthcare provider.
Start Slow and Build Up: If you’re using a treadmill with auto incline, adjust the maximum incline settings to match your fitness level at first. You don’t need to tackle a 40% incline right away! Even small changes can make a big difference in your workout intensity.
Stay Mindful: Always keep an eye on how you feel. Proper hydration, good footwear, and a supportive treadmill deck all help protect your joints. If you’re new to incline walking, consider consulting a fitness trainer for a quick form check or program recommendation.
Be sure to talk to your healthcare provider before starting any new incline training program, especially if you have any pre-existing injuries or health concerns. With the right approach, incline walking can be a safe, enjoyable, and powerful addition to your fitness routine.
Sample Incline Treadmill Workouts
Ready to try incline training on your treadmill? The good news is you don’t need to spend hours to feel the benefits — even short sessions with the right incline levels can deliver great results. Here are two simple ideas to get you started, plus a few pro tips to make the most of every step:
Beginner Incline Walk (20 Minutes)
0–5 min: 0% incline, comfortable walking pace — warm up your muscles and get your heart rate up gradually.
5–10 min: 5% incline, maintain your pace — focus on walking tall, shoulders relaxed.
10–15 min: 8% incline, steady effort — feel your glutes and hamstrings working harder.
15–20 min: 0–3% incline, easy cool down — bring your heart rate down slowly.
Trainer Tip: If you’re new to incline training, keep your hands lightly on the handrails when needed for balance, but avoid leaning on them. Engage your core, look forward, and take shorter, more deliberate steps when the incline increases.
iFIT Incline Interval Series
Use the iFIT library to try guided treadmill incline workouts that mix flat and uphill intervals. With a treadmill that has auto incline, your trainer adjusts the incline for you in real time — no buttons to press mid-walk. This keeps your pace smooth and your focus on form and motivation.
Intervals are especially effective for boosting calorie burn in less time. For example, you might walk at a 4% incline for three minutes, then increase to 10% for two minutes, then recover on a flat surface — and repeat. These mini “hills” mimic outdoor hiking and challenge your muscles in new ways.
Tips to Maximize Your Incline Workouts
Start Small: Don’t crank your incline all the way up on day one. Begin with a mild incline and build up gradually to prevent calf tightness or Achilles strain.
Use Proper Form: Keep your posture upright. Avoid leaning forward too much. Your glutes and hamstrings should do the work, not your back.
Mix It Up: Combine incline walking with flat walks, jogs, or strength training. This variety helps avoid overuse and keeps your routine interesting.
Listen to Your Body: If you feel any strain in your knees, ankles, or lower back, reduce the incline and check your form.
Stay Hydrated: Uphill walks get your heart rate up quickly. Keep water nearby and take sips during recovery segments.
Track Your Progress: Save your incline levels and time walked each week. Small increases over time show you’re building endurance and strength.
Whether you’re just starting with gentle hills or pushing toward steeper climbs, incline treadmill workouts can transform a basic walk into an efficient, results-driven session. So set your incline, press start, and feel your fitness climb to new heights.
Choosing the Right Incline Treadmill
When incline walking is your main focus, choosing the right treadmill makes all the difference. Look for a treadmill that offers a wide and reliable incline range, ideally at least 10% or more, so you have room to progress your workouts as your fitness improves. If you’re interested in advanced incline training that mimics real hiking or mountain climbs, models like the NordicTrack X24 Incline Trainer can reach up to a steep 40% incline for a serious challenge.
Also, think about the treadmill’s build quality and features that make your workout more comfortable and convenient. A durable frame, strong motor, and responsive incline adjustments mean smoother transitions and a better experience overall. If you’re working out in a smaller space, a compact treadmill with incline that folds away, like the T Series 10 or Commercial 2450, helps you maximize your space without sacrificing performance.
Another smart feature to look for is auto incline. A treadmill with auto incline automatically adjusts your incline for you during workouts or when following a guided series on iFIT. This keeps you focused on your form and lets your trainer lead the way with dynamic, hands-free incline changes.
Don’t overlook the power of smart features. A larger HD touchscreen paired with iFIT brings your walk to life. Think immersive global routes, motivating trainers, and real-time coaching. Tools like SmartAdjust™ and ActivePulse™ help personalize your pace by automatically adjusting incline and speed based on your performance. And with auto incline (also called “Follow Trainer”), your treadmill makes hands-free adjustments during iFIT workouts, so you can stay locked in on your form while your trainer guides every step.
Invest in a treadmill that fits your space, supports your fitness level, and motivates you to stick with your incline routine for the long term. The right incline treadmill can turn every walk into a more efficient, strength-building, and calorie-burning workout — all from the comfort of home.
Compare a Few NordicTrack Options:
To help you choose, here are a few standout NordicTrack incline treadmills. Each offers different incline ranges, screen sizes, and space-saving features so you can find the perfect match for your goals and home setup. Whether you want a compact treadmill with incline for easy folding and storage, or an advanced incline trainer like the X24 for steep, challenging climbs, these models deliver powerful incline performance plus smart features like auto incline and iFIT integration.
Free iFIT account required for equipment activation; paid iFIT subscription & WiFi required to access full content & features. ActivePulse available with treadmills only and requires compatible heart rate monitor (sold separately).
| Model | Max Incline | Folding | iFIT Screen | Treadmill with Auto Incline |
| T Series 10 | 12% | Yes | 10″ | Yes |
| 2450 | -3% – 12% | Yes | 16″ | Yes |
| X24 | -6% – 40% | No | 24″ | Yes |
Final Takeaway
If you want more from each walk, incline training is one of the smartest ways to maximize your effort. Even slight uphill gradients increase cardiovascular demand and muscle recruitment, especially in the glutes and calves, while keeping joint impact lower than running2. Treadmills with auto incline and guided workouts make it easy to progress safely and efficiently3.
Start with gradual incline settings and shorter intervals. Listen to your body. Combine your incline treadmill training with iFIT’s expert coaching to stay motivated and inspired.
Explore incline training to get more out of every step.
FAQ: Incline Treadmill Walking
Yes! Walking uphill increases your heart rate and energy expenditure more than walking on flat ground, helping you burn more calories in less time2.
A typical start point is around 3% to 5% incline. This provides benefits without overloading the joints.
Incline walking is generally lower impact than running, which can make it easier on your knees if you maintain good posture and avoid leaning forward too much2.
It can deliver similar cardiovascular benefits for those who prefer low-impact training. Brisk walking can deliver heart-health benefits and improve cardiovascular fitness, and adding hills or inclines can help you reach moderate or vigorous intensity levels3.
Most people do well with 15 to 30 minutes, adjusting time and incline as fitness improves. As always, be sure to start at a comfortable place for your individual fitness level.
Yes. Many treadmills now fold and still offer strong incline ranges for effective training at home. Be sure to double check space and clearance requirements for your specific treadmill.
Not all. Look for a treadmill with auto incline that automatically adjusts based on your workout or trainer’s cues. See below for suggestions.
Walking on an incline can help you burn more calories than walking on flat ground. Studies show steeper gradients increase energy expenditure significantly, helping support weight loss and conditioning goals1,2.
Try These Next:
- Explore the NordicTrack X24 Incline Trainer for steep incline workouts
- Compare the space-saving NordicTrack models, such as the Commercial 2450 and the T Series 10
- Try an iFIT Incline Walking Series to experience guided uphill walks
- Learn more about SmartAdjust + ActivePulse for automatic workout adjustments
References
- Harvard Health Publishing. Calories burned in 30 minutes for people of three different weights
- Higgins, Seth, et al. The effect of incline walking on lower extremity and trunk mechanics in older adults – Sports Medicine and Health Science, 2025
- Mayo Clinic. Walk Your Way to Fitness
Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
