{"id":539392,"date":"2026-04-19T12:50:13","date_gmt":"2026-04-19T12:50:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/539392\/"},"modified":"2026-04-19T12:50:13","modified_gmt":"2026-04-19T12:50:13","slug":"i-asked-an-expert-trainer-how-to-make-the-most-of-a-20-minute-walk-and-he-shared-this-walking-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/539392\/","title":{"rendered":"I asked an expert trainer how to make the most of a 20-minute walk and he shared this walking workout"},"content":{"rendered":"

When I only have 20 minutes to myself, it can be difficult to choose what to do with the time.<\/p>\n

Should I commit to doing some cardio exercise, or simply enjoy a stroll in the park?<\/p>\n

<\/p>\n

Strength and conditioning specialist Logan Herlihy of Reformed Fitness<\/a> says you don\u2019t have to choose.<\/p>\n

Article continues below <\/p>\n

You may like<\/p>\n

\u201cSimple walking at a moderate pace is a great way to start, but once you\u2019ve been doing that for a while, it can be beneficial to add more difficulty to your walking workout, without investing significantly more time,\u201d he says.<\/p>\n

Herlihy draws inspiration from the world-renowned high-intensity interval training (HIIT) researcher Martin Gibala<\/a>, who says you only need one minute of hard effort to work out effectively.<\/p>\n

For Gibala\u2019s method, participants would spend approximately 10 minutes on a stationary bike and complete one minute of high-intensity work, using the rest of the time to recover.<\/p>\n

\u201cWalking is inherently a lower intensity exercise, so I\u2019ve modified the intervals and the rest periods accordingly,\u201d says Herlihy.<\/p>\n

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

\u201cI love this routine because it\u2019s simple and easy to track. You can also shorten or extend [the workout] based on your available time,\u201d he adds.<\/p>\n

20-minute walking workout 1. Warm-up<\/p>\n

Time: 2min<\/p>\n

Walk at a comfortable pace to get your body moving and heart rate slightly elevated.<\/p>\n

What to read next<\/p>\n

2. Intervals<\/p>\n

Sets: 6 Time: 40sec Rest: 1min 20sec<\/p>\n

Speed up so you are walking as fast as you can for 40 seconds, with your arms pumping, but without breaking into a run. Your pulse should increase.Slow down to a recovery pace, which should be slower than your normal walking pace, for 1 minute and 20 seconds. Breathe deeply, inhaling through your nose and exhaling through your mouth. The aim is to lower your pulse rate to the same level as the warm-up.Repeat the above, completing six sets in total.3. Cool-down<\/p>\n

Time: 6min<\/p>\n

Walk at a comfortable, gradually slowing your pace down.<\/p>\n

How to adjust this workout to your ability<\/p>\n

If you find the workout too intense, here\u2019s how to adapt it to suit your level.<\/p>\n

Shorten the intense effort. Make it 20 seconds of hard work, and one minute 40 seconds of recovery.Skip a round and continue your recovery walking for the next two minutes while you catch your breath, then start back up again on the following round.About our expert\"ManAbout our expertLogan Herlihy<\/p>\n

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<\/a><\/a><\/p>\n

Logan Herlihy is a certified personal trainer who has been working in the fitness industry for almost a decade. In that time, he has run almost 25,000 personal and small group training sessions. He is a high-intensity training specialist, but also covers bodybuilding and strength and conditioning. In 2022, he obtained his strength and conditioning certification.<\/p>\n

Shop walking shoes<\/p>\n

If you need to upgrade your footwear, consider these three top picks from my guide to the best walking shoes<\/a>.<\/p>\n

<\/p>\n

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\"Brooks
\nBest Overall<\/p>\n

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\"Columbia
\nBest on a budget<\/p>\n

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\"Saucony
\nBest for Concrete<\/p>\n