Walking has long been considered one of the easiest and most sustainable forms of exercise, but fitness experts say one simple change can dramatically increase the number of calories you burn without requiring you to walk farther or faster.
The habit? Walking uphill or adding an incline to your walks. Whether you’re tackling a hilly neighborhood, hiking a trail, or increasing the incline on a treadmill, personal trainers say the added resistance forces your body to work much harder than walking on flat ground.
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Why walking uphill burns more calories
"That additional resistance can make them effective at stimulating some of our largest muscle systems, like the hamstrings, quads, glutes, and abs," Craig, who works as a personal trainer at Inside Bodybuilding, explains.
"Most people will do an incline workout on a treadmill that has incline adjustments. However, you can get creative with these workouts. If you have a stair climber or a hill in your neighborhood you like to walk on, you can adapt these incline workouts to fit your needs."
It's easier on your joints than running
One of the biggest advantages of incline walking is that it delivers many of the cardiovascular benefits of higher-intensity workouts while placing less impact on the knees and hips than running.
This makes it an excellent option for people looking to lose weight, improve heart health, or build endurance without aggravating their joints. Many people think they have to run to burn meaningful calories, but walking on an incline can elevate your heart rate into a moderate-to-vigorous training zone while remaining much more comfortable for many people.
It recruits more muscles
Walking uphill doesn't just increase calorie burn—it also strengthens the lower body. According to experts, incline walking places greater demand on the:
- Glutes
- Hamstrings
- Calves
- Hip stabilizers
- Core muscles
Over time, building these muscles can also help increase your resting metabolic rate since muscle tissue requires more energy than fat tissue to maintain.
Research backs it up
Multiple studies in biomechanics and exercise science have found that walking on an incline burns significantly more calories than walking on a flat surface. That's because your body has to work against gravity, increasing muscle activation in the glutes, calves, and legs while raising your overall energy expenditure.
Research published in the International Journal of Exercise Science also supports the effectiveness of incline walking workouts—such as the viral "12-3-30" method—showing they can substantially boost calorie burn while remaining lower impact on the joints than jogging.
How to start
If you're using a treadmill, trainers recommend gradually increasing the incline rather than jumping straight to steep hills. A simple progression might look like:
- Begin with a 3–5% incline
- Walk for 20–30 minutes
- Maintain a pace that allows conversation but still feels challenging
- Increase incline gradually as fitness improves
For outdoor walkers, simply choosing routes with rolling hills can provide similar benefits.
The Bottom Line
If you want to burn more calories without turning your walks into runs, adding an incline may be one of the simplest upgrades you can make. Personal trainers say uphill walking challenges more muscles, raises your heart rate, and boosts calorie burn—all while remaining gentler on your joints than running.
Note: This article is for informational purposes only and is not medical advice. Consult your healthcare provider before starting a new exercise program, especially if you have existing medical conditions or mobility concerns.
