{"id":122461,"date":"2025-09-08T08:14:08","date_gmt":"2025-09-08T08:14:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/122461\/"},"modified":"2025-09-08T08:14:08","modified_gmt":"2025-09-08T08:14:08","slug":"a-personal-trainer-says-this-30-minute-walking-workout-will-increase-your-calorie-burn-and-enhance-your-joint-mobility","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/122461\/","title":{"rendered":"A personal trainer says this 30-minute walking workout will increase your calorie burn and enhance your joint mobility"},"content":{"rendered":"

Want to make your next 30-minute walk more challenging? Turn it into a walking workout.<\/p>\n

Walking workouts require a little more focus than your average stroll, but they can help you get more steps in a set time and add some cardio challenge.<\/p>\n

<\/p>\n

\u201cWalking workouts offer a fantastic, low-impact way to improve heart health, increase calorie burn, and enhance joint mobility,\u201d says Josh York, a personal trainer and founder of GYMGUYZ<\/a>.<\/p>\n

You may like<\/p>\n

\u201cThey\u2019re accessible to nearly everyone, regardless of age or fitness level, and can easily be adapted for different goals, from fat loss to rehabilitation.\u201d<\/p>\n

This walking workout is flexible: you can do it on a treadmill, or take it outside.<\/p>\n

Pace guidance<\/p>\n

\n

\"A\n<\/p>\n

(Image credit: Getty Images)<\/p>\n

The pace of each section of the workout will depend on your height and stride length, but you can use a scale of 1 to 10 to judge your rate of perceived exertion<\/a>. You can also use the talk test<\/a> to work out how much effort you are putting in.<\/p>\n

Easy: 1-2 effort out of 10. At this pace, you won\u2019t be consciously paying attention to your speed or effort. You\u2019ll be able to speak in full sentences or sing.Moderate: 3-5 effort out of 10. You\u2019ll be able to talk but not sing.Brisk: 6-7 effort out of 10. You should be able to talk but not sing. You may need to take deeper breaths.Power walk: 8-10 effort out of 10. You should not be able to talk in full sentences at this stage.The workout<\/p>\n

1. Warm-Up (5 mins)
Start with an easy, comfortable pace to get your body moving.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

2. Brisk Walk (5 mins)
Increase your pace to a brisk walk to elevate your heart rate.<\/p>\n

3. Recovery (3 mins)
Slow down to an easy walk to catch your breath.<\/p>\n

4. Intervals (5 mins)
Alternate 30 seconds of power walking (strong arm swings, purposeful strides) with 30 seconds of moderate pace.<\/p>\n

5. Recovery (3 mins):
Return to an easy walk to recover.<\/p>\n

6. Heel-to-toe walking (5 mins):
Place one foot directly in front of the other, as if you’re balancing on a line, walking so that your toe touches your heel with each step. Focus on smooth foot placement and ankle mobility to build balance and strengthen calves. See this YouTube video<\/a> for a demonstration.<\/p>\n

7. Cool down (4 mins):
Gradually slow down to an easy pace to bring your heart rate back down.<\/p>\n","protected":false},"excerpt":{"rendered":"Want to make your next 30-minute walk more challenging? Turn it into a walking workout. Walking workouts require…\n","protected":false},"author":2,"featured_media":122462,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-122461","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/122461","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=122461"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/122461\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/122462"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=122461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=122461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=122461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}