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Have you seen fitness TikTokers tell you to do the 15/15/3 treadmill workout? Here’s what it is and whether it works.
For the last 12 months, I’ve focused a lot more on getting fitter in the gym. I’ve switched out the running for other treadmill exercises and strength workouts. One of the treadmill workouts that I follow is the 15/15/3 treadmill workout.
This is something that I spotted from TikTok fitness expert Maia Henry. I added it into my daily routine while at the gym, especially on the days when I’m doing strength training. If I’m doing a cardio workout, I tend not to do it.
What is the 15/15/3 treadmill workout?
The workout is pretty self-explanatory once you know what the numbers mean. You’re doing 15 minutes of treadmill walking on a 15% incline at a 3 speed.
It doesn’t take long for those 15 minutes to disappear. If you want to do longer, you certainly can. Extra time is fine, but you don’t want to speed up too much.
Don’t worry if you can’t do a 3 speed at first. Work your way up to that. I recommend starting at a 2 if you’re very new to the gym and each time you jump on that treadmill, push it up by 0.1. You’ll be at a 3 in no time!
You can also work your way up to a 15 incline. Start at an 8 if you need to and build your way up from there. Increase the incline each time that you’re on the treadmill. If you can, do 5 minutes at an 8, 5 minutes at a 10, and then 5 minutes at a 12. Slowly, you’ll be able to start at the 10 to end on a 15, and then you’ll be doing 15 from the start! Yes, I’ve been there!
Use a fitness journal* to see how far you’re coming!
MORE: Why you should start your work day with a workout
Why treadmill walking on an incline is so good
The speed you’re walking at offers a ton of health benefits. You will find that the impact on your joints is lower than when you’re running, meaning that you can do more. It’s also more accessible for those who are new to the gym.
You’re keeping your heart rate at a lower rate than you would if you were running. This helps to burn fat in a different, healthier way. The truth is that running isn’t there for burning fat but improving your cardio health.
When you add the incline into your 15/15/3 treadmill workout, you’re also helping to build some muscle in your legs. The treadmill is already doing some of the work for you by pushing that stationary leg back. The incline makes it that little bit harder for you to keep pushing through, so it is more like walking outside.
Don’t replace it for normal walking
While the 15/15/3 treadmill workout can be good, it’s not something that you want to do instead of normal walking if you can avoid it. There are some who can’t get outside for all sorts of reasons, but if you can make it outside, you’ll gain more health benefits by walking outside as nature intended. Make sure you track those steps* you’re doing!
However, the treadmill is a great way to get started with a gym workout. It’s also good for those days when you’re already in the gym or it’s terrible weather outside! Look, I’m going to hit the gym when it’s snowing out instead of dealing with the slippery paths underfoot!
MORE: How to get back into a workout routine after a break
What type of workouts do you do in the gym? Let me know in the comments below.
