You don’t have to run to get fitter—this 20-minute treadmill walking workout is a great cardio session that’s gentle on your joints
Add a low-impact challenge to your day in just 20 minutes
When many people resolve to get fit, they decide to launch straight into running. Running is great and all, but it’s demanding and jumping in feet first can leave you saying never again.
David J Sautter, a NASM-certified personal trainer at WalkFit tells Fit&Well that walking is great if you want to increase your activity levels.
“Performed regularly, it improves your cardiovascular health without putting too much strain on your heart and joints, making it a relatively risk-free form of exercise,” he says.
“It places less stress on your joints than higher-impact exercises such as running and can be adapted to suit a wide range of ages and fitness levels.”
“I recommend combining changes in speed and incline. This helps increase the session’s intensity while keeping it low-impact and accessible to most people.”
Sautter recommends you spend a few minutes warming up to gradually increase your heart rate and prepare your muscles and joints for the movement.
He says the following workout is challenging but achievable. If you struggle to maintain the pace or experience pain at any point, decrease the incline and slow down.
20-minute treadmill walking workout
1. Start
Time: 4min Pace: 2.5mph-3mph Incline: 0%-1%
“Start by setting the treadmill to an easy pace. This allows you to ease into the workout and get your body moving right away,” says Sautter.
2. Increase incline
Time: 4min Pace: 3mph-4mph Incline: 2%-3%
“At this stage, you should start to feel your breathing become slightly heavier while still being able to hold a conversation,” says Sautter.
3. Fast climb
Time: 4min Pace: 4mph-4.5mph Incline: 5%
“This may be the most challenging part of the workout,” says Sautter.
“It should feel like you are walking briskly up a hill, increasing the workload on your hamstrings, calves, glutes and cardiovascular system.”
4. Slow, steep climb
Time: 4min Pace: 2.5mph-3mph Incline: 6-7%
“This stimulates walking up a steeper hill and places greater demand on your lower-body muscles while challenging your balance and posture,” says Sautter.
5. Cool-down
Time: 4min Pace: 2.5mph-3mph Incline: 1%-2%
“These minutes can be used as a cool-down,” says Sautter.
“This will allow your heart rate and breathing to return to resting levels gradually.”
How to get the most out of your walking workout
Sautter recommends focusing on correct form and consistent effort.
“Keep your back straight, your shoulders relaxed and engage your core lightly to support your posture,” he says.
“Allow your arms to swing naturally and freely, and avoid holding onto the treadmill handrails unless necessary for balance as this can reduce the effectiveness of the workout.”
“Most importantly, keep at a pace and incline that feels challenging, but not painful. If you’re experiencing any pain or discomfort, stop the workout and seek professional help.”
