8 Strength-Building Walking Workouts That Trainers Love

Sure, going on a walk benefits your overall health (both physically and mentally) and is the perfect opportunity to catch up on your fave podcasts. But it can also help you build muscle. If you’re ready to feel the burn, try these trainers’ favorite walking workouts for strength.

Speed Ladder

Work on strength and speed in this interval sesh from S10 Training’s Kristina Centenari.

- 3 min easy pace

- 1 min speed walk, 1 min easy

- 2 min speed walk, 2 min easy

- 3 min speed walk, 3 min easy

- 4 min speed walk, 4 min easy

- 5 min speed walk, 5 min easy

Work Ratio

Alternate 1 min easy pace and a 1 min power walk for 9 min. Then alternate 1 min of the below strength exercises with 1 min of walking on repeat for 11 min, says Barry’s trainer Taryn Brooks.

- Walking lunges

- Left lateral lunge to right side-step squat. Switch sides.

Outdoor Intervals

Power walk up a hill during the intense intervals below for added strength work, says STRIDE run coach Steve Stonehouse.

- 10 min easy pace

- 2 min intense pace

- 4 min easy

- 3 min intense

- 3 min easy

- 4 min intense

- 2 min easy

- 5 min easy

Centenari’s Treadmill Hills

Add incline to your walk to crank up the intensity and strength-building benefits.

- 5 min easy pace, 0%-2% incline

- 2 min 5%-10% incline

- 3 min 2%-4% incline

- Repeat four times.

- 5 min easy pace, 0%-2% incline

Stonehouse’s Tread Intervals

- 5 min easy

- 3 min moderate. 1 min each at 2%, 4%, 2% incline. (Swap incline pattern next round.)

- 1 min squats

- 1 min reverse lunges

- 3 min 1%. 1 min each moderate, intense, moderate pace. (Swap next round.)

- 2 min easy

- Repeat.

- 10 min easy

Dynamic Track Laps

Centenari recommends these drills to build joint strength and mobility.

- 100m (straight) walking knee hugs

- 100m (curve) fast walk

- 100m (straight) walking lunges with knee drive

- 100m (curve) fast walk

- Repeat for 30 min to see how many laps you complete.

Treadmill Incline

- 3 min brisk walk

- 1 min 16% incline

- Lower the incline by 2% every min until you reach 0%, then do it all in reverse as you get back up to 16%.

- Side shuffle or walk backwards for a challenge, says Brooks.

Beach Walk

Walking barefoot in sand takes extra effort, which Centenari says can boost the strength of small muscles in your feet, ankles, and calves.

- 5 min easy pace

- 3 min at 80% speed

- 1 min toe walks

- 1 min walking lunges

- Repeat four times.

- 5 min easy pace