Wellness
Lace up your sneakers.
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Walking has a slew of health perks: It improves endurance and strength while being low-impact, and it’s a simple way to boost your mood. And you don’t need to do it for hours — just try one of these 30-minute walking workouts to get your sweat on without breaking into a sprint.
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- 4-5-minute warm-up, easy pace
- 5 minutes, moderate pace
- 1-minute power walk (pace that you could hold for no more than 5 minutes)
- 30-second power burst (go as hard as you can)
- 5 minutes, moderate pace
- Repeat 2 or 3 times.
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Alternate spurts of power walking with recovery strolls, says STRIDE’s Steve Stonehouse. Pick your fave of the below options for a full sweat sesh.
- Power walk 4 minutes, easy pace 2 minutes. Repeat 5 times.
- Power walk 3 minutes, easy pace 2 minutes. Repeat 6 times.
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Fuse walking and strength training with this session from CycleBar instructor David Robertson.
- Walk 2 minutes at a moderate pace
- Walking lunges for 1 minute
- Walk 2 minutes at a moderate pace
- Side-step squats for 30 seconds on each side
- Repeat 5 times.
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- 5-minute warm-up, easy pace, 1% incline
- 2 minutes, moderate pace, 4-7% incline. Then 1 minute, intense pace, 6-10% incline. Repeat four more times.
- 2 minutes, highest-effort pace, 11-15% incline
- 3-minute cool-down, easy pace, 1% incline
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- 2 min, moderate, 4-7%
- 1.5 min, up speed by 1 mph, 1%
- 1.5 min, bring speed down, 4-7%
- 1.5 min, up speed by .5 mph, 6-10%
- 3 min, bring speed down
- 2 min, moderate, 4-7%
- 1 min, up speed by .5 mph, 6-10%
- Repeat
- 2 min, hold speed, 10-15%
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Warm up, then alternate the below intervals as you go uphill with a 2-minute easy walk back down, says 99 Walks’ Natalie Doornink.
- 1-minute power walk
- 1-minute side-shuffle. Switch sides halfway.
- 1-minute power walk
- 1-minute walking lunges
- 1-minute power walk
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If you’re ready to pick up the pace, try these longer speed intervals to put your endurance to the test.
- 4-minute power walk
- 1 minute, easy pace
- Repeat 6 times.