Turn your everyday walk into a workout with this 20-minute speed-walking plan

Walking is an effective form of exercise that can improve cardiovascular fitness, support mental health and mobility.

“Walking is one of the most underrated workouts out there. It's free, low impact, and you can do it almost anywhere,” says NASM-certified personal trainer Nelly Flaque from Nelly F Fitness.

And there’s a straightforward way to get more out of it—add short bursts of faster walking.

“Picking up the pace is the easiest upgrade you can make to your daily walk,” she says. “Faster intervals push your heart rate higher, burn more calories, and make your legs and glutes work harder with every step. Then the easy walking section lets you recover so you can push again.”

“Over time, your heart gets stronger, your endurance improves, and your normal walking pace gets faster,” says Flaque.

Research suggests that walking pace matters alongside daily step count. A new study of 64,743 people, published in the British Journal of Sports Medicine, found that a faster stepping pace was associated with a lower risk of death, including among people taking fewer than 5,000 steps a day.

Below, Flaque shares a beginner-friendly 20-minute walking workout, plus advice on finding your pace, refining your technique and progressing the routine.

“Don’t forget to wear supportive shoes, bring some water and start conservatively,” says Flaque. “If you have heart, joint, or balance issues, always check with your doctor before adding faster intervals.”

How to do this interval walking workout

At first, aim to perform this workout three times a week on non-consecutive days. Keep your regular easy walks on the days in between.

Warm-up

Time: 4min

Walk at an easy pace. Don’t be tempted to skip this part. “Cold calves and shins are the first to complain when you speed up!” says Flaque.

Intervals

Time: 12min

Alternate one minute of fast walking with two minutes of easy, slower walking to complete one round. Perform four rounds in total.

“During your easier stretches of walking, you should be able to hold a full conversation,” says Flaque. “During your fast intervals, you should only be able to get out a few words at a time.”

She suggests an effort of around four out of 10 for the easy sections and seven or eight for the faster intervals. “It should feel challenging, but something you can hold for a minute or two.”

Make sure you pace yourself so you can complete all four rounds. “If your first interval wipes you out, the rest of the workout falls apart. Save something.”

Cool-down

Time: 4min

Return to easy walking. Finish with a calf and hip flexor stretch if you like. Here’s a short routine of post-walk stretches to try.

How to walk with good technique

To help you speed up, Flaque recommends using your arms. “Bend your elbows to about 90° and swing them front to back—not across your body,” she says.

She also says to take quicker steps, not longer ones. “Reaching your front foot way out in front acts like a brake and stresses your shins and knees.

“Land on your heel, roll through the foot and push off hard with your toes. That push-off is where your speed comes from,” she adds.

Keep your shoulders relaxed, look ahead and lightly engage your core. “Think tall, not leaning,” she says. “This causes your head to drop, your posture collapses and will inevitably slow you down.” Keep your gaze ahead and upper body relaxed.

How to progress

“Once the workout feels comfortable, change one thing at a time,” says Flaque. Her progression options include:

• Shorten the recovery time from two to one minute.
• Increase the fast interval from one to two minutes.
• Add more rounds to build up to a 30-minute session.
• Walk up a gentle hill for your fast intervals.

Shop walking shoes

If you need to upgrade your footwear, consider these top picks from Fit&Well’s guide to the best walking shoes.

Follow Fit&Well on Google News and add us as a preferred source to see all our workout ideas and wellbeing advice in your feeds.