Until relatively recently, walking was an unsung hero of the cardio world. Now it’s becoming a much-favoured form of exercise: the average walking distance covered in 2023 was 225 miles per person, according to a national travel survey – that’s a 10% increase on 2019. But does walking really count as a workout?
The answer is that it certainly can. Whether you’re pounding the pavement outdoors or have a regular appointment with a treadmill, this is a form of cardio that’s accessible to many different people of varying fitness abilities.
What’s more, walking is a great way to fit in a workout if you’re away from your usual gym and routine, such as when you’re visiting family or on holiday.
Even if you favour other forms of cardio fitness – running, cycling or HIIT, for example – you can still enjoy the plentiful benefits of walking.
Saying that, there are some approaches you can take that can transform your walk into even more of a workout. Here are eight suggestions for supercharging your walk – and your fitness.
1. Add an incline
Want to supercharge the calorie-burning properties of your walk? Add an incline, whether that’s powering up a hill, adjusting your treadmill or heading for the stairs. Walking uphill will also strengthen your leg muscles, from quads to calves.
2. Bring some weights
Another great way to burn more calories on your walk is to add some weights. You can buy an adjustable weight vest, or for a low-spend option, add weight to a rucksack, such as water bottles or canned goods.
A word of caution: don’t go too heavy too fast, as you risk damaging your back muscles. And keep an eye on your posture, in case the weight is making your slump or slouch.
3. Increase your distance
Use your phone or fitness tracker to find out how far you walk on an average day and set yourself a goal to increase this distance. If you’re worried about getting bored on a longer walk, download some podcasts or a motivational playlist to keep you company.
4. Speed up
Low on time? Make your walks short but speedy, for maximum calorie burning and strengthening. At a minimum, the NHS recommends a brisk 10-minute walk every day.
Remember, the operative word here is ‘brisk’. You want to elevate both heart rate and breathing. A fitness tracker can help you work out the right pace for you.
5. Add some intervals
Interval training is often associated with running, but it works just as well when it comes to walking pace, too. Try power walking for 30 seconds to one minute, then walking at a steady pace for one minute, and repeat throughout your session.
6. Try a ‘strength break’
Mix cardio and strength by stopping every 15 minutes or so to do a run-through of some muscle-building moves. If you’re out and about, you can put together a no-equipment circuit using body-weight exercises, such as planks, squats, mountain climbers and glute bridges.
If you’re doing your workout in the gym, you’ll have even more options for strengthening exercises. Not confident on the machines? Simply ask a personal trainer for some tips on simple but effective ways to pair a treadmill walk with some strength work.
7. Keep it consistent
Whatever your pace, incline and distance, one of the key ways to make your walk into a workout is to commit to doing it regularly – every day, ideally, if it’s your main form of exercise.
Saying that, keeping it consistent doesn’t mean you have to do the same route every time if you’re walking outdoors. Switch things up to keep your brain engaged.
8. Trial a treadmill challenge
Treadmill challenges are all over social media. These are a simple way to refresh your walking routine and supercharge your fitness. Perhaps the best known is the 12-3-30: treadmill incline at 12, speed at 3 miles per hour (4.8 kilometres per hour) and walk for 30 minutes. Note that this isn’t one for beginners – only try this if you already walk regularly on an incline and have a good fitness base.
Tips for walking workouts
- Start slow. If you’re new to exercise, or haven’t worked out for a while, there’s no point in starting at maximum effort – that’s a one-way ticket to injury town. Keep your incline, pace and distance low to start with, listen to your body, and gradually build up as your fitness increases.
- Make sure you’re wearing comfortable, supportive footwear. Just as people who run regularly pay close attention to their trainer choice, if you’re a regular walker, make sure your footwear will help you avoid injury.
- Opt for breathable, sweat-wicking fabrics. You can still build up quite a sweat when you’re out walking, so look for clothes that will keep you warm and dry.
- Warm up and cool down. Just as you’ll prepare yourself for any other form of cardio, add some dynamic stretches before you head out, and then make time for some static stretching afterwards. Trust us, your muscles will thank you for it.
- Choose daylight hours if possible, particularly in winter. Work and other responsibilities allowing, try to schedule your walks so you can get some fresh air and – most importantly – exposure to the sun, to increase your vitamin D levels.
- Think about technique. If you’re walking ‘properly’, with correct posture, that can help you avoid injury. You can find detailed walking tutorials on YouTube, including the right foot form. (Yes, there is a correct foot form.)
- Take a water bottle. If the weather is hot or you’ve planned a long-distance walk, it’s important to stay hydrated.
