A personal trainer says you can burn more calories on a 20-minute walk by adding intervals—here’s how
This plan will also engage your lower-body muscles and boost your fitness
Any walking you do is good for you, but if you want to improve your fitness it’s worth turning it into a walking workout.
“While there are critics who say that walking cannot get you results in the short term, there are many ways of adapting walking exercises to enhance results,” says certified personal trainer Anwen Davies, who is a gym and fitness expert for Net World Sports, UK.
One of the best ways to do this is by adding speed and incline intervals.
“This can offer a range of cardiovascular and metabolic benefits without putting too much stress on the joints,” she explains.
“It also engages your glutes, quads and core much more effectively than steady pace walking, which in turn burns more calories in less time.”
Davies has designed the following routine for both outdoor and treadmill walking, including speed and incline options. “I would recommend outdoor walking over a treadmill personally, as treadmills are built for convenience more than anything,” says Davies. “Outdoor walking has more health and wellbeing benefits.”
20-minute walking workout
“Depending on your level and age, I would recommend doing this three to four times per week,” says Davies.
She recommends that older adults or those with joint issues seek professional advice before attempting this frequency.
“If the above routine is too intense, then slow down your pace and lower the incline,” says Davies.
She suggests working towards the suggested intensity when you feel more comfortable and ready.
“If you are looking for more of a challenge, each week increase your pace by 0.5 mph or add a 0.5% incline,” says Davies.
“As your body adapts, you can progress more.”
No matter how often you do the workout, Davies recommends making a conscious attempt to maintain good walking posture.
“Make sure you hold your shoulders back, keep your core engaged and your eyes forward, with your arms bent at a 90° angle,” says Davies.
1. Warm-up
Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%
Outdoors: Walk at an easy pace, where you can easily hold a conversation.
This stage helps to elevate your heart rate, getting you ready for the workout.
2. Tempo walk
Time: 3min Treadmill pace: 3.8mph-4.0mph Treadmill incline: 0%
Outdoors: Walk at a brisk pace where conversation is difficult to maintain, but still possible.
This stage establishes an aerobic baseline and activates your leg muscles.
3. Incline push
Time: 3min Treadmill pace: 3.5mph-3.8mph Treadmill incline: 4-5%
Outdoors: Find a hill to climb or maintain a brisk pace on flat ground.
This engages your glutes and quads more intensely, building lower-body strength. Keep your shoulders back and your core engaged.
4. Recovery
Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%
Outdoors: Reduce your pace to maintain an easy, conversational pace.
This stage will allow your heart rate to drop slightly before the next push.
5. Speed intervals
Time: 4min
Complete the following twice:
- Time: 30sec Treadmill speed: 4.2mph Treadmill incline: 0%
- Time: 90sec Treadmill speed: 2.8mph-3.0mph Treadmill incline: 0%
Outdoors: Walk the first 30 seconds at a faster pace, return to an easy or brisk pace for the 90-second recovery.
This will challenge your cardiovascular system with brief high-intensity bursts and build leg power.
6. Tempo walk
Time: 3min Treadmill pace: 3.8mph-4.0mph Treadmill incline: 2%
Outdoors: Maintain a brisk, challenging pace.
Finish strong, elevating your heart rate before the cool-down.
7. Cool-down
Time: 2min Treadmill pace: 2.8mph-3.0mph Treadmill incline: 0%
Outdoor: Maintain an easy, conversational pace.
This final stage lowers your heart rate gradually and allows your muscles to start recovering.
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