Wellness

30-Minute Walking Workouts You Can Do Anywhere

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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Power Burst From 99 Walks’ Eric Cohen

- 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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Intervals

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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Walking Exercises

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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Stonehouse’s Treadmill Hills

- 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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Cohen’s Pace Walk

- 5-minute warm-up, easy pace

- Use a landmark as a starting point. Walk 3 minutes, moderate pace.

- Rest 1 minute.

- Walk at the same pace to the landmark for 3 minutes. Can you make it back?

- Rest 1 minute.

- Repeat three more times with increasing pace.

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Stonehouse’s Treadmill Speed

- 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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Hill Walk

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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Stonehouse’s Ultimate Power Walk

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.

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