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Fitness Walking Routines To Get You Going!
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| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 2 min |
| Brisk - a fast pace (100+ steps per minute) | 2 min |
| Moderate - medium speed with longer strides | 2 min |
| Brisk - a fast pace (100+ steps per minute) | 2 min |
| Slow - a comfortable stroll | 2 min |
| Total Time | 15 minutes |
Advanced Fitness Walking Routine
Once you have the beginner routine under your belt, you can move on to the next level with this 4 week progressive routine.While we recommend 1 week for each of the following phases, we prefer you build exercise into your life at your own pace and comfort level.
Take as many weeks as you need for each of the following phases.
The important thing is that you persist. Set a goal for yourself to complete this program.
Week 1: Do this routine 3 times per week.
| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 5 min |
| Brisk - a fast pace (100+ steps per minute) | 5 min |
| Moderate - medium speed with longer strides | 5 min |
| Brisk - a fast pace (100+ steps per minute) | 5 min |
| Slow - a comfortable stroll | 5 min |
| Total Time | 30 minutes |
Weeks 2 through 4
The following week use a similar routine (below), and only vary in the number of times per week that you walk.
Week 2: Do the following 3 times per week.
Week 3: Do the following 4 times per week.
Week 4: Do the following 5 times per week.
| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 10 min |
| Brisk - a fast pace (100+ steps per minute) | 5 min |
| Moderate - medium speed with longer strides | 10 min |
| Brisk - a fast pace (100+ steps per minute) | 5 min |
| Slow - a comfortable stroll | 5 min |
| Total Time | 40 minutes |
Expert Fitness Walking Routine
Things are about to get a little brisker!You've made it this far and should be proud of your accomplishment!
Complete the following 3 weeks program and then just keep on walking.
Week 1:
| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 10 min |
| Brisk - a fast pace (100+ steps per minute) | 10 min |
| Moderate - medium speed with longer strides | 10 min |
| Slow - a comfortable stroll | 5 min |
| Total Time | 40 minutes |
Week 2:
| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 10 min |
| Brisk - a fast pace (100+ steps per minute) | 20 min |
| Moderate - medium speed with longer strides | 10 min |
| Slow - a comfortable stroll | 5 min |
| Total Time | 50 minutes |
Week 3:
| Walking Pace | Time |
| Slow - a comfortable stroll | 5 min |
| Moderate - medium speed with longer strides | 10 min |
| Brisk - a fast pace (100+ steps per minute) | 30 min |
| Moderate - medium speed with longer strides | 10 min |
| Slow - a comfortable stroll | 5 min |
| Total Time | 60 minutes |
Fitness Walking Tips
Follow these tips to get the most out of your fitness walking.- Keep a fitness journal and track your progress. Note your starting weight, fitness level, and how you feel. Make regular entries as you go along.
- Choose a safe route, or have several routes to choose from. Through in a few hills for a challenge and keep it interesting.
- If you walk at night, consider walking with a friend for safety, or use a treadmill if you do not feel safe going out on your own.
- Keep hydrated. Make sure to drink water before, during, and after your workouts.
- Eat right. Make sure to eat enough carbs so that you have the energy you need to walk.
- Focus on form. Walk tall and with purpose. Take meaningful strides.
- Dress in layers in cold weather. As you walk you will heat up and then can remove layers as required.
Moving Forward
By the time you finish this program, walking will be a part of your life that you look forward to every day. It may not feel like exercise any more because your body has adapted to what it does so well naturally.That's good! It means you are fit and healthy.
Walking is what we were designed to do, so keep it up and stay healthy.
I go on a brisk 45 - 60 minute walk every day, and you can do the same.
Keep on walking, keep enjoying life, and remember this...
The more you move, the more you live!
How Has Walking Helped You?
Everyone who walks for fitness knows how wonderful it is for our mental and physical health, but nothing is more inspiring than a good story!
We would love to know how walking has improved your life.
Tell us your story and inspire others to get their walk on.
What Other Visitors Have Said
Click below to see contributions from other visitors to this page...
I like Walking because it make me fresh
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A walk in the morning is very refreshing and leaves me energetic for the whole day. It helps me to concentrate in my daily work. It also helps me to maintain ...
Walking Is The Best Exercise
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I have been walking every morning for the past 10 years and I enjoy the early morning fresh air. Even when I delivered my first child, I never had any ...
Walking - The most Essential Physical Activity
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According to me, walking is the most important physical activity that every person must compulsorily pursue. It not only helps in reduction of calories ...
I Like Walking Because It Helps Clear My Head
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Though I do enjoy walking and running, I really prefer walking. It gives me a chance to clear out my head and think about things that need to be done. I ...
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