20-Minute Beginner Walking Workout

An interval-walking session designed for absolute beginners — steady, brisk and walkable for almost anyone.

• Slow walk + arm circles120s

1. 1
   Easy-paced walk

   300s
2. 2
   Brisk-paced walk

   180s
3. 3
   Easy recovery walk

   120s
4. 4
   Brisk-paced walk

   180s
5. 5
   Easy cooldown walk

   420s

1. 1

   Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.

2. 2

   Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.

3. 3

   Finish with the cooldown to bring your heart rate down and start recovery.

• Wear supportive shoes and walk on soft, flat ground to start.
• Walk at a pace where you can talk but not sing — that’s your brisk zone.
• Repeat 3-4 times per week and add 2 minutes to the brisk sections weekly.

1. 1.Add 2 minutes to the brisk sections each week.
2. 2.Gradually increase the total distance.
3. 3.Add hills once flat walks feel easy.

• Walking in worn-out shoes.
• Skipping the easy warm-up pace and starting fast.
• Increasing distance too quickly and getting injured.