Fitness 商店

训练计划

规格说明

  • 种类

    general-fitness

INCLINE WALK

10 Progressive Incline Training Workouts

Incorporating incline training into your routine, no matter your goal, will make you better. Incline training can help you lose weight, become a stronger runner, or even get you in shape for winter sports. Incline training targets your glutes, inner and outer thighs, quads, hamstrings, calves and cardiovascular system. Learn more about the benefits of incline training by watching our Incline Training Clinic.

This program built by iFit Head Trainer, Natalie Vetica includes 10 progressive incline training workouts. The program starts and ends with a vertical feet challenge and includes various movements on the machine during each workout. Watch a short video to get to know the trainer and the benefits of incline training.

WATCH VIDEO

Workout Details

  • Equipment Type: Incline Trainer
  • Intensity Level: 3
  • Number of Workouts: 10

Movements

Movement variations allow for targeting of all different muscles in the legs. You will incorporate variations in movements during each workout. Watch short videos below to learn how to do each move.

5 Minute Vertical Feet Challenge

A great way to measure your progress is to complete the 5 Minute Vertical Feet Challenge. The purpose of the challenge is to climb as many vertical feet as you can in 5 minutes. Set the incline to 30-40% for 5 minutes and adjust the speed throughout the workout. Record the total vertical feet you climb during the vertical feet challenge at the beginning and at the end of this program to see how you progress.

WATCH HOW

Incline Walk Program Preview

You control the machine speed to match your fitness level during each workout

5 Minute Vertical Feet Challenge Start

  • Time 5 min
  • Climb as many vertical feet in 5 minutes as you can. Set the incline to 30-40% for 5 minutes and adjust the speed throughout the workout.

WORKOUT 1

  • Max incline 18%
  • Time 20 min

Workout Movements - Minute 1-10 :: Walk/Jog // Minute 10-11 :: Forward Skip // Minute 11-13 :: Walk/Jog // Minute 13-14 :: Side Shuffle // Minute 14-16 :: Walk/Jog // Minute 16-17 :: Side Shuffle // Minute 17-20 :: Walk/Jog

WORKOUT 2

  • Max incline 19%
  • Time 20 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Backwards Walk // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Walk // Minute 17-20 :: Walk/Jog

WORKOUT 3

  • Max incline 20%
  • Time 20 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward Skip // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Walk // Minute 17-20 :: Walk/Jog

WORKOUT 4

  • Max incline 21%
  • Time 25 min

Workout Movements - Minute 1-7 :: Walk/Jog // Minute 7-8 :: Forward Skip// Minute 8-10 :: Walk/Jog // Minute 10-11 :: Side Shuffle // Minute 11-13 :: Walk/Jog || Minute 13-14 :: Forward Skip // Minute 14-16 :: Walk/Jog // Minute 16-17 :: Side Shuffle // Minute 17-19 :: Walk/Jog // Minute 19-20 :: Backwards Walk // Minute 20-25 :: Walk/Jog

WORKOUT 5

  • Max incline 22%
  • Time 25 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward High Knees // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Walk // Minute 17-20 :: Walk/Jog // Minute 20-21 :: Side Shuffle // Minute 21-25 :: Walk/Jog

WORKOUT 6

  • Max incline 23%
  • Time 25 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward Skip // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Backwards Walk // Minute 13-15 :: Walk/Jog // Minute 16-17 :: Side Shuffle // Minute 17-20 :: Walk/Jog // Minute 20-21 :: Backwards Skip // Minute 21-25 :: Walk/Jog

WORKOUT 7

  • Max incline 24%
  • Time 30 min

Workout Movements - Minute 1-10 :: Walk/Jog // Minute 10-11 :: Forward Skip // Minute 11-13 :: Walk/Jog // Minute 13-14 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Walk Backwards // Minute 17-19 :: Walk/Jog // Minute 19-20 :: Skip Forward // Minute 20-22 :: Walk/Jog // Minute 22-23 :: Side Shuffles // Minute 22-25 :: Walk/Jog // Minute 25-26 :: Walk Backwards // Minute 26-30 :: Walk/Jog

WORKOUT 8

  • Max incline 25%
  • Time 30 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward Skip // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Walk // Minute 17-19 :: Walk/Jog // Minute 19-20 :: Forward Skip // Minute 20-22 :: Walk/Jog // Minute 22-23 :: Side Shuffle // Minute 22-25 :: Walk/Jog // Minute 25-26 :: Backwards Walk // Minute 26-30 :: Walk/Jog

WORKOUT 9

  • Max incline 27%
  • Time 30 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward Skip // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Skip // Minute 17-20 :: Walk/Jog // Minute 20-21 :: Forward Skip // Minute 21-24 :: Walk/Jog // Minute 24-25 :: Side Shuffle // Minute 25-28 :: Walk/Jog // Minute 28-29 :: Backwards Walk // Minute 29-30 :: Walk/Jog

WORKOUT 10

  • Max incline 30%
  • Time 30 min

Workout Movements - Minute 1-8 :: Walk/Jog // Minute 8-9 :: Forward Skip // Minute 9-12 :: Walk/Jog // Minute 12-13 :: Side Shuffle // Minute 13-16 :: Walk/Jog // Minute 16-17 :: Backwards Walk // Minute 17-20 :: Walk/Jog // Minute 20-21 :: Forward High Knees // Minute 21-24 :: Walk/Jog // Minute 24-25 :: Side Shuffle // Minute 25-28 :: Walk/Jog // Minute 28-29 :: Backwards Walk // Minute 29-30 :: Walk/Jog

Workout Movements

5 Minute Vertical Feet Challenge End

  • Time 5 min
  • Climb as many vertical feet in 5 minutes as you can. Set the incline to 30-40% for 5 minutes and adjust the speed throughout the workout.

Program will be added under the "Train" or "Trainer" button on your console

If you do not have buttons on your console, make sure this program is next on your schedule