There are so many ideas when it comes to reaching your fitness goals, and some people think hard cardio or heavy weights are the only way to get results. But there is a fun, relaxing way you can burn fat and work out your glutes that doesn't require sprinting or a long run.

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Walking on a high-incline treadmill is one of the most effective (and underrated) ways to target your glutes while burning fat. It’s like hiking up a never-ending hill—minus the uneven terrain or necessary drive. 

Glute activation: The uphill advantage

Running primarily works your quads and calves, with your glutes playing more of a supporting role. Plus, if gaining muscle is your fitness goal, you might be burning too many calories from running, making it hard to build those gains. 

Running burns more calories per minute and is generally more effective for weight loss, while walking may burn more fat for fuel at a lower intensity.

When you crank up that treadmill incline, your body has to recruit your posterior chain—aka your glutes and hamstrings—to power you forward. 

Studies have found that walking at an incline significantly increases glute muscle activation compared to walking on a flat surface. The steeper the incline, the harder your glutes work to keep you moving.

Burning fat without the joint impact

Running also stresses your joints, especially if you’re pounding the pavement. Incline walking, on the other hand, is much gentler on your knees and ankles. A 2014 study published in Gait and Posture found that incline walking offered a chance to strengthen the body with less knee joint abduction. Plus, research shows that walking at a steep incline can elevate your heart rate to a fat-burning zone comparable to jogging but with less impact on your body.

More muscle, more burn

One of the best parts? The more you activate and build your glute muscles, the more calories you burn at rest. Strengthening the glutes isn’t just about aesthetics—it can also improve posture, reduce lower back pain, and enhance athletic performance.

The takeaway

If you want to sculpt stronger glutes and burn fat without the high impact of running incline treadmill walking is the way to go. Next time you hit the gym, try walking at a 10–15% incline at a steady pace and feel the burn where it really counts.

Here's a workout you can try

Incline Treadmill Glute & Fat Burn Workout (30-40 min)

Warm-up (5 min)

• Walk at 3.0-3.5 mph at 0% incline
• Focus on engaging your core and rolling through your steps

Main Workout (25-30 min)

1. Steady Climb (5 min) – 3.0-3.5 mph at 10-12% incline
2. Glute Burn (5 min) – 3.0 mph at 15% incline (shorter steps, squeeze your glutes!)
3. Fat Burn Intervals (10 min total):
   - 1 min fast walk (3.5-4.0 mph) at 12% incline
   - 1 min slow walk (2.5-3.0 mph) at 15% incline
   - Repeat 5x
4. Final Climb (5 min) – 3.0 mph at 12-15% incline

Cool-down (5 min)

Walk at 2.5-3.0 mph at 0% incline, then stretch

Bonus: Want extra glute engagement?

• Hold light dumbbells (5-10 lbs) while walking
• Wear a 15-30 pound weighted vest
• Do 20 bodyweight squats post-workout