Basic, Intermediate and Advanced Walking Workouts


 

Please check with your doctor before starting any regular exercise regime/program.

For Beginners 
You can start by brisk walking at a 3 to 3.5-mph pace, walking at least a mile in 17-20 minutes.

You can begin with 10 minutes per day for the first two to three weeks. Then you slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, for at least six days per week.

For Intermediate Level of Fitness

You can start at this level if you are already in good shape. Aim for a pace of 3.5 to 4.5 mph taking 13-17 minutes to walk a mile, walk 3 miles 4 to 5 times per week. If for any reason you find it difficult to walk that fast, you can simply increase the distance that you walk instead.

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For Advanced Level of Fitness

 
If you already do fitness walking and/or are in excellent shape, increase the intensity of your workout by doing the following:

    • Walk/hike with a 10-15 lb. backpack
    • Add uphill/downhill and stairclimbing to your regular walks
    • Walk on the beach; the sand will increase your intensity level
    • Use 2-3 lb hand weights and continue your arm swing motion
    • Try race-walking (5-9 mph). This only applies if you have local competitions you can join.
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