When it comes to simple yet effective cardio, incline walking often gets overlooked â but should it? In this guide, we’ll explore whether incline walking can help you burn fat, build muscle, or both. Plus, we’ll share practical tips you can actually use on your next treadmill session.
đ What Is Incline Walking, and How Does It Work
Incline walking is exactly what it sounds like: walking on a slope, either outdoors or by adjusting the incline setting on a treadmill.
By increasing the angle, your muscles â especially your glutes, hamstrings and calves â have to work harder, and your heart rate rises faster than it would on a flat surface. This makes it a popular low-impact workout for fat loss and leg toning.
đ„ Does Incline Walking Burn Fat?
Yes â and quite effectively.
Walking on an incline increases the effort required per step. The steeper the slope, the higher your calorie burn. Research suggests walking at a moderate incline (5-10%) can burn up to 50% more calories compared to walking on a flat surface.
đ Key benefits for fat loss:
- Boosts heart rate and metabolism
- Increases fat oxidation (your body burns stored fat for energy)
- Activates more muscle groups without high joint impact
Important: To maximise fat burning, aim for sessions of 20â40 minutes at a moderate pace with a challenging incline (5â10%) 3â5 times per week.
đŠ” Does Incline Walking Build Muscle?
Not in the traditional sense â but it does tone and strengthen.
Incline walking primarily works your glutes, hamstrings, quads, and calves. While it wonât build significant muscle mass like resistance training, it can improve muscle endurance and definition in your lower body.
đ Muscles targeted:
- Glutes: activated more intensely as the incline increases
- Hamstrings: engaged to stabilise and push your stride upward
- Calves: constantly working to lift your body on each step
Tip: If your goal is muscle definition, combine incline walking with light strength exercises like squats or lunges.
âïž Incline Walking vs Running: Which Is Better?
Both have their place.
Running burns more calories per minute, but it’s higher impact and harder on the joints. Incline walking offers a lower-risk, sustainable option, especially for:
- Beginners
- People with joint issues
- Those returning from injury
- Anyone wanting steady fat loss
đ Best strategy: Mix both for variety and long-term results.
đ How Many Calories Can You Burn?
| Activity | Calories Burned (30 min / 70 kg person) |
|---|---|
| Flat Walking (5 km/h) | 140 |
| Incline Walking (5 km/h, 5%) | 210 |
| Incline Walking (5 km/h, 10%) | 280 |
đȘ Pro Tips to Maximise Results
- Start at a 3â5% incline for 10â20 minutes, then increase gradually.
- Combine incline walking with 2 days of strength training for better muscle definition.
- Use intervals: alternate between flat and inclined walking to challenge different muscle fibres and avoid plateaus.
- Stay consistent: 3â5 sessions a week for visible results.
â€ïž Final Verdict: Should You Add Incline Walking to Your Routine?
If youâre wondering, âdoes incline walking burn fat or build muscle?â â the short answer is: it burns fat efficiently and tones your legs. While it wonât replace heavy lifting for muscle growth, itâs a joint-friendly, effective way to torch calories, improve heart health, and strengthen your lower body.
Itâs accessible, customisable, and ideal for all fitness levels. Whether you want to shed fat, boost stamina, or simply add variety to your routine â incline walking delivers.
