Strength and fat loss coach Silvana Catalano has shared the 25-minute treadmill workout she does after resistance training.
‘I have been doing this protocol for years and it is one of the biggest changes I have made to my body after 40,’ said the fitness and performance nutrition coach.
The workout alternates between moderate and steep inclines, with speeds ranging from 3-4mph (4.8-6.4km/h).
‘I do this every single day after lifting weights,’ she explained. ‘No running. No sprinting. Just incline walking.’
The 25-minute treadmill workout
Minutes 1-5
Incline 5 / Speed 3mph
This is the warm-up.
‘Get your body moving. Lower cortisol from your [strength] session,’ said Catalano.
Minutes 6-10
Incline 8 / Speed 3.8mph
‘You’re starting to work now,’ she continued.
At this point, your heart rate is rising and fat burning begins.
Minutes 11-15
Incline 11 / Speed 4mph
This is where the magic happens,’ said Catalano. ‘Your glutes, hamstrings and core [are] all working together. It’s a maximum fat burn zone.’
Minutes 16-20
Incline 9 / Speed 3mph
We’re now in an active recovery section.
‘Keep moving but let your body settle slightly,’ Catalano advised.
Minutes 21-25
Incline 12 / Speed 4mph
‘Final push,’ she encouraged. ‘Finish strong and end on your highest incline.’
Why this works for fat loss after 40
After lifting weights, your body has partially depleted its glycogen stores, Catalano explained.
‘This means when you walk on the incline treadmill straight after lifting, your body goes straight to fat as its fuel source.’
Walking also lowers cortisol after an intense lifting session.
‘High cortisol is the number one reason women over 40 store belly fat around their middle,’ she continued. Walking brings it back down.
Incline walking specifically also burns more calories than flat walking, she added.
‘It activates your glutes and hamstrings, is low impact on your joints and is sustainable every single day.’
That means no joint pain, cortisol spike or muscle breakdown.
Research also shows that when people performed resistance training before cardio in the same workout, they also achieved greater lower-body strength improvements (about 4kg more in their one-rep max) without reducing aerobic fitness.
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