Walking & running
Brisk walk intervals
A 30-minute walk with faster stretches built in — take the timer outside.
Alternate brisk walking (talk-but-not-sing) with faster pushes. Pick a safe route — a park loop is ideal — and keep your phone in a pocket with the beeps turned on.
The plan
Warm-up 5 min
- Easy walk, relaxed pace5 min
Main set 5 rounds — rest 0 sec between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Brisk walking Brisk — you can talk, not sing |
3 min | — |
| Brisk walking Faster push: quick, short steps |
1 min | — |
Cool-down 3 min 40 sec
- Easy walk to cool down3 min
- Calf stretch at a wall or tree, left20 sec
- Calf stretch, right20 sec
This workout is part of: 4-week home strength starter, 4-week low-impact start, 4-week walking to run-walk.
Sources
- NHS: Walking for health — checked 3 Oct 2026