Treadmill Walking Lunges with Elaine Alden. Do your cardio with a twist and work your lower body even harder by doing some walking lunges on the treadmill. Set the treadmill at a 15% incline or 3-4 on some machines to increase the intensity. A good combination is 10 mins of running, 3 mins of lunges, 10 mins of running, 3 mins of lunges and then 4 minutes of cooldown for a total of 30 minutes. Remember to keep perfect posture doing the lunges, with your belly tucked in, posture upright and your chest and chin up. Always go for full range of motion and make sure the knees are in line with the toes. You might also want to hold onto the rail to ensure that you don't fall. Elaine Alden - Team Muscletech Athlete & Nick Jones - World Champion Bodybuilder.