With the holidays coming up most people want to get in shape fast to give a great first impression at holiday parties and family gatherings. If you want a visible change in your body as fast as possible — without complicated programs, advanced lifting experience, or hours in the gym — incline walking is the #1 most effective exercise for fast results. It also provides numerous benefits for cardiovascular health, muscle strength, and calorie burning.
Why Incline Walking Works Faster Than Running
Incline treadmill walking (10–15% incline) builds the glutes and posterior chain — the muscles that change your visual shape the most, the fastest.
It also elevates heart rate quickly without the wear + tear and injury risk that running creates.
This allows you to do it more often, which accelerates conditioning, endurance, fat loss, and body recomposition.
The Exact Incline Walking Protocol
Do this 4–6 days per week:
| Week | Incline | Speed | Time | Purpose |
|---|---|---|---|---|
| Week 1 | 10% | 3.0 mph | 25 min | build consistency |
| Week 2 | 12% | 3.2 mph | 30 min | steady breathing improvement |
| Week 3 | 15% | 3.3 mph | 35 min | metabolic boost |
| Week 4 | 15% | 3.5–3.6 mph | 40 min | visible body shape change |
Optional Accelerator For Even Faster Results
Add this 2x weekly at the end of your session:
45 seconds at 15% incline @ 3.6 mph
45 seconds flat walk @ 2.4 mph
Repeat for 5 rounds.
Precautions:
- Individuals with joint pain, back pain, or other health conditions should consult a doctor before using a treadmill incline.
- Start with a low incline and gradually increase it to avoid injury.
- Avoid overexertion and pay attention to your body’s signals.
Simple Nutrition Principle That Helps Immediately
Protein first meal and protein last meal. 30–40g each. This stabilizes blood sugar, reduces cravings, and improves energy right away.
Final Thoughts
If you want the fastest conditioning, fastest fat loss, and fastest shape change with the lowest injury risk — incline walking is the most efficient exercise you can start today. We recommend the Alpine Runner (30% incline), the Stryker Slat (25% incline), as well as the Launch or Gravity (both with a 15% incline). All of these are True Fitness exercise treadmills that are built to last.