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The Summit - Treadmill Cardio Session ⛰️

40 min
 · 
12 exercises
Ready to climb a small mountain while staying inside? All you need is a treadmill that allows various percentages of incline setting and an attitude to burn some calories. Tighten up those shoes, let's get movin! 
Cardio - Walking / Treadmill
4 min
Flat walking at a normal pace!
Cardio - Walking / Treadmill
2 min
Let's pick up the pace a little here, aim for a faster-than-usual walking pace.
Cardio - Walking / Treadmill
3 min
Maintaining that faster-pace, set the treadmill to a 3% incline!
Cardio - Walking / Treadmill
5 min
Maintaining that faster-pace, set the treadmill to a 5% incline!
Cardio - Walking / Treadmill
3 min
Bring the pace back down to normal and let's climb a bit! Set a 6% incline!
Cardio - Walking / Treadmill
3 min
It's getting steeper now! Set an 8% incline, we're getting close to the peak!
Cardio - Walking / Treadmill
1 min
Set an 10% incline and summit your own personal mountain!
Cardio - Walking / Treadmill
2 min
Slowly begin bringing things down a little, keep your pace normal and hold 8%.
Cardio - Walking / Treadmill
5 min
Levelling out even more, so let's pick up the pace a bit! Set a 4% incline.
Cardio - Walking / Treadmill
5 min
Back to flat, consider this a downhill! But keep the pace faster than usual.
Cardio - Walking / Treadmill
4 min
Flat again, but now back to normal pace!
Cardio - Walking / Treadmill
2 min
The final 2 minutes, keep it flat and move at whatever pace you like. You're all done!
This The Summit - Treadmill Cardio Session ⛰️ 40 min gym workout plan effectively targets your cardio. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!

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The Summit - Treadmill Cardio Session ⛰️
40 min
 · 
12 exercises
Ready to climb a small mountain while staying inside? All you need is a treadmill that allows various percentages of incline setting and an attitude to burn some calories. Tighten up those shoes, let's get movin! 
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Cardio - Walking / Treadmill
4 min
Set 1 of 1
Rest before next set
Get ready
321GO
Flat walking at a normal pace!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
2 min
Set 1 of 1
Rest before next set
Get ready
321GO
Let's pick up the pace a little here, aim for a faster-than-usual walking pace.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
3 min
Set 1 of 1
Rest before next set
Get ready
321GO
Maintaining that faster-pace, set the treadmill to a 3% incline!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Maintaining that faster-pace, set the treadmill to a 5% incline!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
3 min
Set 1 of 1
Rest before next set
Get ready
321GO
Bring the pace back down to normal and let's climb a bit! Set a 6% incline!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
3 min
Set 1 of 1
Rest before next set
Get ready
321GO
It's getting steeper now! Set an 8% incline, we're getting close to the peak!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
1 min
Set 1 of 1
Rest before next set
Get ready
321GO
Set an 10% incline and summit your own personal mountain!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
2 min
Set 1 of 1
Rest before next set
Get ready
321GO
Slowly begin bringing things down a little, keep your pace normal and hold 8%.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Levelling out even more, so let's pick up the pace a bit! Set a 4% incline.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Back to flat, consider this a downhill! But keep the pace faster than usual.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
4 min
Set 1 of 1
Rest before next set
Get ready
321GO
Flat again, but now back to normal pace!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio - Walking / Treadmill
2 min
Set 1 of 1
Rest before next set
Get ready
321GO
The final 2 minutes, keep it flat and move at whatever pace you like. You're all done!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
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