Treadmill sessions don\u2019t need to be hour-long slogs to have an impact.<\/p>\n
Just 10 minutes on the belt can be enough to boost your calorie burn for the day and give your cardiovascular system a quick workout.<\/p>\n
<\/p>\n \u201cIn addition to being a low-impact way to maintain weight and burn calories, studies have shown [walking]\u2019s also effective in improving mood and reducing symptoms of anxiety and depression,\u201d says NASM-certified personal trainer for REP Fitness US<\/a>, Rosie Borhcert.<\/p>\n Latest Videos FromFit&Well<\/p>\n She shared a 10-minute treadmill walking workout, which uses a mix of incline and speed to make it challenging.<\/p>\n \u201cThis quick treadmill walking workout will get your heart pumping, your blood flowing, and have you ready to tackle the rest of your day,\u201d she says.<\/p>\n You may like<\/p>\n 10-minute treadmill walking workout<\/p>\n Borchert has suggested pace and incline settings for each of the eight stages in the workout, but you should adjust these to match your ability. Just try to follow the shape of the workout, following the increases and decreases, but not necessarily by the exact amount Borchert has outlined.<\/p>\n \u201cPump your arms rather than resting them on the treadmill\u2019s handles,\u201d advises Borchert.<\/p>\n 1. Warm-up<\/p>\n Time: 2min Speed: 2mph-3mph Incline: 1%<\/p>\n Begin at an easy pace to gradually warm up your body and gently increase your heart rate.<\/p>\n 2. Ramp up<\/p>\n Time: 1min Speed: 3mph-4mph Incline: 4%<\/p>\n What to read next<\/p>\n Take things up a notch by increasing the speed and incline.<\/p>\n 3. Hill work<\/p>\n Time: 1min Speed: 3mph Incline: 8%-10%<\/p>\n Push the incline up, and reduce the speed slightly if you need to. When selecting the incline, keep in mind that section five will ask you to add another 2% incline\u2014make sure you\u2019ve left enough headroom to do that. You should feel like you\u2019re working hard for the minute, but not at your absolute maximum.<\/p>\n 4. Recovery<\/p>\n Time: 1min Speed: 3mph-4mph Incline: 4%<\/p>\n Reduce the incline and take the minute to recover, letting your pulse come down.<\/p>\n 5. Hill work<\/p>\n Time: 1min Speed: 3mph Incline: 10%-12% incline<\/p>\n Increase the incline, potentially adding another 2% to the incline setting you chose for section three.<\/p>\n 6. Recovery<\/p>\n Time: 1min Speed: 3mph-4mph Incline: 4%<\/p>\n Reduce the incline and recover.<\/p>\n