Incline Training – Beginner’s Workout (10 mins)

Please note: check with PT for contraindications. Hold on with both hands + progress to having 1 hand on hip, then both. Hips are as straight and steady as possible throughout. Practice crossing leg in front or back in sideway motion and only proceed if pain-free. Lower or increase pace as appropriate. HR should recover fully on straight interval.

This workout is also interactive, in that if you click a set, it will track the table row as done (purple). An advanced workout is also available.

There is a downloadable PDF of this workout too.

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
5 – 10 3 – 4 1 STRAIGHT STEP
10 – 15 2 – 2.5 1 SIDEWAYS FRONT CROSSOVER
Other Side (repeat)
5 – 10 3 – 4 1 STRAIGHT STEP
10 – 15 2 – 2.5 1 SIDEWAYS FRONT CROSSOVER

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
10 – 15 3 – 4 1 STRAIGHT STEP
10 – 15 2 – 2.5 1 SIDEWAYS BACK CROSSOVER
Other Side (repeat)
10 – 15 3 – 4 1 STRAIGHT STEP
10 – 15 2 – 2.5 1 SIDEWAYS BACK CROSSOVER

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
10 – 15 3 – 4 1 STRAIGHT LUNGE
10 – 15 1.5 – 2.5 1 SIDEWAYS SQUAT STEP SHUFFLE
Other Side (repeat)
10 – 15 3 – 4 1 STRAIGHT LUNGE
10 – 15 1.5 – 2.5 1 SIDEWAYS SQUAT STEP SHUFFLE

INCLINE PACE (KMH) TIME (MIN) DIRECTION MOTION
First Side
6 – 9 4 – 5 0.5 STRAIGHT STEP
3 – 6 3 – 5 0.5 STRAIGHT SLOW STEP
Other Side (repeat)
6 – 9 4 – 5 0.5 STRAIGHT STEP
3 – 6 3 – 5 0.5 STRAIGHT SLOW STEP

And that’s it! Well done!