Incline turns a flat walk into an uphill one. Your legs work harder and your heart rate goes up, without having to go faster. Here's what the research shows and how to use it.
Incline burns more calories than flat walking
Walking uphill takes more energy than walking on the flat at the same speed. Using the standard exercise formula from the American College of Sports Medicine, a 70 kg person walking for 30 minutes at 5 km/h would burn roughly:
| Incline | Estimated calories (30 min, 5 km/h, 70 kg) |
|---|---|
| Flat | about 125 kcal |
| 5% | about 200 kcal |
| 8% | about 250 kcal |
| 10% | about 280 kcal |
| 12% | about 310 kcal |
| 15% | about 360 kcal |
These are estimates, not a promise of results; the real number depends on your weight and fitness. The NHS says brisk walking can "burn excess calories", and adding incline makes the same walk work harder.
It works your glutes and hamstrings
Going uphill uses the muscles at the back of your legs much more. In a lab study at a steep gradient (Franz and Kram, Gait & Posture, 2012), glute and hamstring muscle activity was several times higher than walking on the flat. That's why incline walking is a popular way to work your legs and bum.
The 12-3-30 workout
The viral 12-3-30 workout is simple: 12% incline, 3 mph (about 4.8 km/h), for 30 minutes. In a 2025 study funded by the American Council on Exercise, 17 previously inactive adults burned around 220 calories per session on average. The researchers rated it moderate intensity, and participants said it left them feeling good. That’s lower than the formula estimate above, because formulas assume a steady pace and real walkers vary, so treat every number here as a rough guide.
You can do 12-3-30 on the 3 Series walking pad (8 Level Auto Incline, up to 12%) and the 4 Series (15% Auto Incline). If you're new to exercise, build up to it: start with a lower incline or a shorter time.
How to start
- Start low. Walk a few minutes on a low incline, then go back to flat.
- Build up gradually. Add a little incline or a few minutes each week.
- Try intervals. Swap between a few minutes uphill and a few minutes flat.
- Walk tall. Hold the handrails only to steady yourself, not to lean on.
How much incline do KTQ machines have?
| Model | Incline |
|---|---|
| 3 Series walking pad | 8 Level Auto Incline (up to 12%), from the remote or console |
| 1 Series | 2 Level Manual Incline (up to 8%) |
| 2 Series | 4 Level Manual Incline (up to 8%) |
| 4 Series | 15% Auto Incline, adjusted from the console |
"Auto" means you change the incline with a button while you walk. "Manual" means you set it before you start.
If you have a health condition, or haven't exercised for a while, check with your GP before starting a new routine.
Sources: ACSM metabolic equation for walking; Franz JR, Kram R, Gait & Posture 2012; ACE / Western Colorado University 12-3-30 study, 2025; NHS "Walking for health".
