David J Sautter Details 20-Minute Treadmill Walking Workout With 5 Incline Stages
Updated
Updated · Fit and Well · Jul 5
David J Sautter Details 20-Minute Treadmill Walking Workout With 5 Incline Stages
1 articles · Updated · Fit and Well · Jul 5
Summary
A 20-minute treadmill plan from NASM-certified trainer David J Sautter uses five 4-minute blocks to raise intensity while staying lower impact than running.
The workout starts at 2.5-3 mph on 0%-1% incline, builds to 3-4 mph at 2%-3%, then peaks at 4-4.5 mph on a 5% incline before a slower 6%-7% climb.
The final 4 minutes drop back to 2.5-3 mph at 1%-2% incline for a cooldown, with Sautter advising users to slow down or reduce incline if they cannot maintain pace or feel pain.
Sautter says varying speed and incline can improve cardiovascular fitness while placing less stress on joints than running, making the session accessible across ages and fitness levels.
He also recommends upright posture, relaxed shoulders, light core engagement and avoiding handrails unless needed for balance to get the most from the treadmill walk.