Want to make your next 30-minute walk more challenging? Turn it into a walking workout.
Walking workouts require a little more focus than your average stroll, but they can help you get more steps in a set time and add some cardio challenge.
“Walking workouts offer a fantastic, low-impact way to improve heart health, increase calorie burn, and enhance joint mobility,” says Josh York, a personal trainer and founder of GYMGUYZ.
“They’re accessible to nearly everyone, regardless of age or fitness level, and can easily be adapted for different goals, from fat loss to rehabilitation.”
This walking workout is flexible: you can do it on a treadmill, or take it outside.
Pace guidance
The pace of each section of the workout will depend on your height and stride length, but you can use a scale of 1 to 10 to judge your rate of perceived exertion. You can also use the talk test to work out how much effort you are putting in.
- Easy: 1-2 effort out of 10. At this pace, you won’t be consciously paying attention to your speed or effort. You’ll be able to speak in full sentences or sing.
- Moderate: 3-5 effort out of 10. You’ll be able to talk but not sing.
- Brisk: 6-7 effort out of 10. You should be able to talk but not sing. You may need to take deeper breaths.
- Power walk: 8-10 effort out of 10. You should not be able to talk in full sentences at this stage.
The workout
1. Warm-Up (5 mins)
Start with an easy, comfortable pace to get your body moving.
2. Brisk Walk (5 mins)
Increase your pace to a brisk walk to elevate your heart rate.
3. Recovery (3 mins)
Slow down to an easy walk to catch your breath.
4. Intervals (5 mins)
Alternate 30 seconds of power walking (strong arm swings, purposeful strides) with 30 seconds of moderate pace.
5. Recovery (3 mins)
Return to an easy walk to recover.
6. Heel-to-toe walking (5 mins)
Place one foot directly in front of the other, as if you're balancing on a line, walking so that your toe touches your heel with each step. Focus on smooth foot placement and ankle mobility to build balance and strengthen calves. See this YouTube video for a demonstration.
7. Cool down (4 mins)
Gradually slow down to an easy pace to bring your heart rate back down.
Shop walking shoes
If you need to upgrade your walking shoes, here are the top three picks from my guide to the best walking shoes.
