You don’t have to walk for 45 minutes or an hour to reap health benefits — just a 10-minute walk can help lower cholesterol, improve mood and more. Something is always better than nothing, and with this plan, you can walk your way fit in whatever time you have.
Make the most out of your walks by rotating through the sessions below based on your schedule, or try our suggested line up (feel free to switch up your days as needed based on your time constraints). Whether you’re headed outdoors or prefer to walk on the treadmill, it’s easy to squeeze in these walking workouts.
YOUR WALKING GUIDE
10-MINUTE INTERVAL TRAINING WALK
Warm up (2 minutes): Walk easy, gradually building pace from an easy level 1 effort to level 3 intensity.
Interval work (6 minutes total): Walk at a brisk 5–6 effort level for 1 minute, then push yourself to a fast-paced walk/jog at a level 8 effort for 30 seconds. Repeat 4 times.
Cool down (2 minutes): Walk at a comfortable pace that allows your breathing and heart rate to steady, returning to a 2–3 effort level.
20-MINUTE POWER-UP WALK
Warm up (3 minutes): Walk easy, gradually building pace from an easy level 1 effort to level 3 intensity.
Power up (15 minutes): Walk at a 6–7 effort level. Maintain a powerful, fast stride that pushes your breathing to a quickened pace but still keeps it under control (i.e., you aren’t gasping for air).
Cool down (2 minutes): Walk at a comfortable pace that allows your breathing and heart rate to steady, returning to a 2–3 effort level.
30-MINUTE ENDURANCE WALK
Warm up (3 minutes): Walk easy, gradually building pace from an easy level 1 effort to level 3 intensity.
Endurance builder (25 minutes): Walk at a 5–6 effort level. Maintain good posture, pump your arms to power up your pace and focus on pushing off through your entire foot with each step to help you maintain a strong, brisk speed you can keep steady.
Cool down (2 minutes): Walk at a comfortable pace that allows your breathing and heart rate to steady, returning to a 2–3 effort level.
CROSS-TRAIN/STRETCH
On your non-walk days, focus on building strength, stamina and flexibility with total body strength-building movements and/or add in a stretch session (like this one for walkers and runners) to continue improving your overall fitness, and, in turn, your walking potential.
ACTIVE REST DAY
Participate in any activity you enjoy — yoga, swimming, group fitness classes — anything that keeps you moving
WEEKLY SCHEDULE
Feel free to start your week on Monday or Sunday, whichever you prefer.
