45-Minute Walking Workouts That Build Your Strength & Endurance

Fitness For both the tread and the track. by Rachel Lapidos Updated: Feb. 20, 2024 Originally Published: June 16, 2021 Getty Images/ BJI / Blue Jean Images

Getty Images/ PeopleImages Walking may seem like a chill physical activity — but it’s actually a versatile fitness modality that can kick your butt. It can be spiced up with intervals , speed work, hills... the list goes on. Here, trainers share 45-minute walking workouts that bring a serious sweat.

For The Treadmill M_a_y_a/E+/Getty Images

the.1method founder Anthony Crouchelli’s Beginner Hills

Getty Images/ Nitat Termmee - 5 min, 4 mph, 4% incline - 5 min, 4.5 mph, 3% incline - 5 min, 5 mph, 2% incline - 5 min, 4.5 mph, 1% incline - 5 min, 4 mph, 2% incline - 5 min, 4.5 mph, 3% incline - 5 min, 5 mph, 4% incline - 10 min, 4 mph, 5% incline

Crouchelli’s Increasing Incline

Getty Images/ Cavan Images - 10 min, 4 mph, 8% incline - 5 min, 4.5 mph, 6% incline - 10 min, 5.0 mph, 4% incline - 5 min, 4.5 mph, 2% incline - 5 min, 4 mph, 4% incline - 5 min, 4.5 mph, 6% incline - 5 min, 5 mph, 8% incline

Crouchelli’s Steady Build

Getty Images/ Westend61 Increase your incline by .2 every 3 minutes while maintaining a steady pace. - 3-min warm-up, 3 mph, 6% incline - Keep your pace as you increase your hill all the way up to 9% incline. Adjust as needed.

STRIDE’s Steve Stonehouse’s Speed Hills

Getty Images/ Natpol Rodbang / EyeEm - 5-min warm-up, 1% incline - 2 min moderate pace, 4-7% incline - 2 min, hard pace, 6-10% incline - 2 min, all-out push, 10% incline - 2 min, hard pace, 6-10% incline - 1 min easy pace, 1% incline. Repeat block 3 times. - 4 min, 1% incline

Stonehouse’s Pyramid Walk

Getty Images/ zoranm - 5-minute warm-up, easy pace, 1% incline - Increase incline 1% every minute, maintain speed between 3 and 5 mph - Repeat with decreasing incline, taking off 1% every minute. Repeat entire pyramid. - 4-minute cooldown, easy pace, 1% incline

For The Outdoors Getty Images/ FreshSplash

Stonehouse’s Walk-Run Intervals

Getty Images/ Koh Sze Kiat Not into running? Walk at an intense pace instead and alternate with a leisurely pace in one of these three workouts. - Run 5 minutes / walk 4 minutes x 5 - Run 3 minutes / walk 2 minutes x 10 - Run 4 min / walk 2 minutes x 7 (+ 3-min cool-down)

CycleBar Instructor David Robertson’s Strength Walk

Getty Images/ Cavan Images - 4 min, moderate pace - Alternating lunges for 1 min. - 4 min, moderate pace - Sideways step-squats for 30 sec. Repeat on other side. - Repeat whole block 4 times - 5-minute cooldown, easy pace

Endurance Build From iFIT’s Jesse Corbin

Getty Images/ Jeremy Woodhouse - 3-5 min. warm-up: walk or jog at light pace - 3 min speed walk or jog - 1 min recovery, light pace - 30-sec. speed burst - 90-sec. recovery. Repeat for 5 rounds adding 30 seconds to each work interval. - 3-5 min. cooldown walk

Corbin’s Cardio + Strength Sesh

Getty Images/ Leonardo Patrizi - 2-min warm-up - 30 sec: forward lunges - 1-2 min easy walk or jog Workout: - 2 min speedwalk or moderate jog - 1 min lunges - 2 min speedwalk or moderate jog - 1 min walking lunges - 1 min fast speedwalk or jog. Repeat 5 times. - 2-3 min cooldown

Onyx Trainer Jimmy Nicholas’ Walking Push

Getty Images/ Westend61 - 5 min warmup walk - 5 min push - 10 min pace walk - 5 min push - 2 min athletic walk: Throw in a jog, skips, high knees — something dynamic. - 5 min push - 5 min easy walk - 5 min push - 3 min easy walk