Exercise does not need to feel complicated to be effective. Walking up and down a hill is enough to challenge your fitness, and this is exactly what certified personal trainer Jordan Langhough does during her treadmill sessions. She uses a pyramid-style workout that gradually increases intensity before tapering back down, closely mimicking the feeling of climbing and descending a hill.
Langhough enjoys treadmills for their consistency, safety, and controlled environment, especially when outdoor conditions are not ideal. While outdoor walks offer benefits like fresh air and time in nature, she emphasizes that the most effective option is the one that helps you stay active consistently.
Treadmill Pyramid Hill Walk Overview
If a treadmill makes walking more accessible, this workout is worth trying. The full session lasts 34 minutes from warm-up to cool-down and follows a hill-walking pyramid. The incline gradually rises to a peak and then slowly returns to flat. Although designed for a treadmill, this routine can also be adapted to an exercise bike or elliptical by adjusting resistance instead of incline.
Choose a brisk, steady pace that raises your heart rate and breathing while still allowing you to speak one or two words between breaths. The goal is to feel challenged without feeling overwhelmed.
Uphill Pyramid Phase (14 Minutes)
- 2 minutes at 3% incline
- 1 minute at 2% incline
- 2 minutes at 4% incline
- 1 minute at 3% incline
- 2 minutes at 5% incline
- 1 minute at 4% incline
- 2 minutes at 6% incline
- 1 minute at 5% incline
- 2 minutes at 7% incline
- 2 minutes at 8–10% incline
At the peak, maintain your pace or increase to a light jog if you want an added challenge.
Downhill Pyramid and Cool Down (12 Minutes)
- 2 minutes at 7% incline
- 1 minute at 5% incline
- 2 minutes at 6% incline
- 1 minute at 4% incline
- 2 minutes at 5% incline
- 1 minute at 3% incline
- 2 minutes at 4% incline
- 1 minute at 2% incline
- 3 minutes at 0–1% incline
As the incline lowers, gradually reduce your speed and bring the treadmill back to flat. This allows your heart rate to recover smoothly and completes the workout.
