Best Walking Workout to Build Strength and Increase Energy

Add intervals to your walking workouts to scale up the intensity. (Image via Unsplash/ Arek Adeoye)
Add intervals to your walking workouts to scale up the intensity. (Image via Unsplash/ Arek Adeoye)

Following a walking workout routine will help you stay consistent and achieve the goals you've set for yourself when you're walking to lose weight. But you don't have to follow the same practice every day to get into a good workout.

Walking is one of the best workouts you can perform given all of its benefits. Walking is regarded as a weight-bearing workout in and of itself. Therefore, even though it isn't strength training, it does contribute to the development of muscular endurance because your body must bear its own weight.

It might be beneficial to engage in various walking routines throughout the week while also providing your body with enough rest and recovery to lessen boredom and burnout.

Benefits of Walking Workouts

Walking not only help you lose or maintain weight by burning calories, but they also decrease blood sugar levels and lower your chances of developing coronary heart disease.


Due to the strength, you gain from walking uphill, you might also develop lean muscles in your legs. Walking has an immediate positive effect on your mental health because it causes your body to create endorphins, often known as happy hormones.

Best Walking Workouts

You should put on the proper footwear before doing any of these exercises because you don't want to get blisters.

Check out the best walking shoes of 2022 for walking all day.

Here are some of the best walking workouts to add to your routine:

1) Brief walking workout

If you don't have time for a lengthy stroll, schedule two to four 15-minute strolls instead. You should spend the entire day moving quickly, which should total at least 30 minutes.

  • Warm up for one to three minutes at a relaxed tempo.
  • For at least ten minutes, quicken your speed to a brisk one.
  • For one to three minutes, slow down to an easy pace.


2) Short walking workout

  • Spend three to five minutes warming up slowly.
  • After 30 minutes, quicken your pace to a brisk walk.
  • For three to five minutes, go at a slow, relaxed pace.

After your warm-up or when you've finished your stroll, you should perform a gentle stretching regimen.

Check out the best beginner stretches for flexibility.

3) Brisk walking workout

  • Spend five minutes at a leisurely pace warming up.
  • Walk for 60 minutes at a quick pace.
  • For five minutes, slow down to an easy tempo.

4) Weighted walking workout

To improve your walking routine, try wearing weighted vests, holding some dumbbells, or using weighted ankle or wrist bands. You can increase the difficulty of your stroll and get a fantastic workout by adding weights.

Your walks will become more strenuous if you are carrying more weight. This is a result of the fact that your muscles have more resistance to work against.

Make the Most Out of Walking Workouts

Instead of keeping your pace constant, try adding breaks to your walk to increase the intensity. For instance, walk for two minutes at a reasonable pace, then sprint for 30 seconds. Consequently, you'll elevate your heart rate, burn additional calories, and develop stronger muscles.

You can mix up the types of terrain you walk on. You may therefore stroll along paths, streets, slope surfaces, and even grass.

Edited by Divya Singh