This 20-minute rolling hills treadmill workout is deceptively challenging. You’ll run on an incline the entire time, with the grade steadily increasing up to 7–8 percent. Although it’s a short session, choose a speed that pushes you—this is meant to be a strong effort for the full 20 minutes.
It’s only 20 minutes—turn up your favorite music and get after it!
Workout Details
For reference, I ran this at 7.0 mph and found it tough—I definitely wanted to hit the stop button more than once. Adjust speed to your fitness level so the incline work remains challenging but safe. Pay attention to form: keep an upright posture, engage your core, and use quick, controlled arm swing to help drive each stride.
- 0–2 min — 2% incline
- 2–4 min — 4% incline
- 4–6 min — 3% incline
- 6–8 min — 5% incline
- 8–10 min — 4% incline
- 10–12 min — 6% incline
- 12–14 min — 5% incline
- 14–16 min — 7% incline
- 16–18 min — 6% incline
- 18–20 min — 8% incline
More Treadmill Workouts
Try these additional treadmill sessions for variety and progression:
- 30 Minute Rolling Hills Treadmill Workout
- 30 Minute Treadmill Hill Climb Workout
Strength and Conditioning Workouts
Complement your treadmill work with strength and conditioning to build power and resilience. Options include run intervals paired with strength training, EMOM conditioning sessions, combined treadmill and barbell workouts, and aerobic conditioning routines.
Sample sessions to explore:
- Run Intervals and Strength Training Workout
- 30 Minute EMOM Conditioning Workout
- 35 Minute Treadmill and Barbell Workout
- 30 Minute Aerobic Conditioning Workout