When it comes to weight loss, many gym-goers find themselves stuck on one big question: Is running on a treadmill enough, or should I turn up the incline for faster results? Those looking to burn more calories, lose belly fat, and build stamina. Some people swear by the uphill challenge, saying it’s tougher and more effective, while others stick to flat treadmill runs for speed and consistency.
But does an incline really give you the edge, or is it just another gym myth? To know the answer, we spoke to Jitendra Chouksey, health educator and Founder and CEO of FITTR, who explains what really matters when choosing between the two.
Does running on an incline burn more calories?
Incline training does make your workout feel harder, and yes, it can burn slightly more calories. But Chouksey points out that the difference isn’t always as big as people think.
“Running or walking on an incline is slightly tougher and can burn slightly more calories,” he says. “But it all depends on what you’re doing, especially your speed. If you’re running at a faster pace on a flat surface and just walking on an incline, then the faster flat run will likely burn more calories,” he further added.
So, while the incline adds intensity, the overall pace and effort matter more.
Which is better for weight loss?
For many people, weight loss is the main reason they hit the treadmill. But Chouksey makes it clear that no treadmill setting can outdo a poor diet.
“There isn’t one that’s ‘better,’” he explains. “If you like running, then you should run. If running isn’t your thing or you’ve got issues, go for incline walking. Both are fine. But remember, as far as fat loss goes, it’s your diet that makes the real difference, not just how many calories you burn through exercise.”
You can burn calories either way, but real fat loss depends mostly on what’s on your plate.
Can incline training help stamina and belly fat loss?
Incline workouts are tougher on the body, which can help you build endurance over time. But many people mistakenly believe this means faster belly fat loss.
“Incline work can help build stamina since it’s a bit more challenging,” says Chouksey. “But again, don’t look at belly fat loss only through the lens of how tough your workout feels. Spot reduction isn’t how the body works. Focus on your overall calorie intake and consistency. Diet drives fat loss,” he said.
So, while incline running can make you fitter, it won’t magically melt away belly fat.
Is incline running harder on the knees?
Knee strain is another common concern, but Chouksey says it depends on how your body responds.
“If you’ve got issues, then incline walking is a great alternative,” he advises. “There’s no claim that one is harsher on the knees; what matters more is how your body feels while doing it. Do what suits you and feels sustainable,” he further added.
Both incline and flat treadmill workouts have benefits; the key is to choose the one you enjoy and can stick with. As Chouksey sums it up: “It’s your diet that ultimately makes the difference. Exercise is important, but it’s not the only factor in your weight loss journey.”
So, whether you run fast on a flat treadmill or walk briskly uphill, remember: the real secret to weight loss is consistency and a balanced diet.
