{"id":679336,"date":"2026-07-07T23:04:16","date_gmt":"2026-07-07T23:04:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/679336\/"},"modified":"2026-07-07T23:04:16","modified_gmt":"2026-07-07T23:04:16","slug":"this-30-second-walking-habit-can-make-every-walk-more-effective-and-boost-your-fitness-in-less-time","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/679336\/","title":{"rendered":"This 30-second walking habit can make every walk more effective and boost your fitness in less time"},"content":{"rendered":"

Following the news that the NHS is due to launch a walking rewards scheme<\/a>, walking is \u2013 quite rightfully \u2013 back in the spotlight as a form of exercise in its own right. <\/p>\n

So, if you\u2019re feeling inspired and ready to take on the new Movement 26.2 programme when it launches next year, personal trainer Michael Baah<\/a> has a hack for getting even more health benefits from your walks.<\/p>\n

\u2018If I could change just one thing about how people walk for fitness, it wouldn\u2019t be asking them to walk further,\u2019 he tells Women\u2019s Health. \u2018It would be asking them to walk faster, briefly \u2013 30 seconds of purposeful walking can completely change the training effect of a walk without adding any extra time.\u2019<\/p>\n

\u2018Think of your walk like charging your phone \u2013 walking at the same pace from start to finish is like using a standard charger,\u2019 notes Baah. \u2018Adding short bursts of faster walking is like switching to fast charge \u2013 you\u2019re getting more benefit from the exact same amount of time.\u2019<\/p>\n

Why 30-second brisk-walking intervals are effective<\/p>\n

And if you don\u2019t think 30 seconds is enough to elicit any meaningful change, think again. \u2018Those 30-second surges force your heart<\/a>, lungs and muscles to work harder together. As your heart rate rises, your body becomes better at delivering oxygen where it\u2019s needed,\u2019 explains Baah. <\/p>\n

\u2018Over time, your recovery<\/a> improves, everyday tasks feel easier and your overall fitness increases.\u2019<\/p>\n

How to add intervals into your existing walking routine <\/p>\n

\u2018People often think getting fitter means finding another hour in the day. More often than not, it simply means making better use of the time you already have,\u2019 says Baah. \u2018That\u2019s why I love 30-second walking intervals. They\u2019re realistic, accessible and easy to stick with, and it\u2019s those small habits that create lasting results.\u2019 <\/p>\n

\"intervalEkaterina Budinovskaya\/\/Getty Images<\/p>\n

Getting fitter doesn’t have to mean finding another hour in your day, says Baah<\/p>\n

For beginners, Baah recommends three to five 30-second brisk intervals during a 20 to 30-minute walk, two to four times a week.<\/p>\n

\u2018As your fitness improves, gradually build towards six to ten intervals, or introduce a gentle incline before adding more,\u2019 he says. \u2018Consistency always beats intensity \u2013 I\u2019d rather someone complete three quality interval walks every week than one exhausting session they\u2019ll dread repeating.\u2019<\/p>\n

Think of it like you would do strength training<\/a>, notes Baah \u2013 \u2018your body adapts when you gradually ask it to do a little more\u2019.<\/p>\n

In a world obsessed with step counts, he encourages clients to shift their perspective, and \u2018to stop obsessing over step counts and ask themselves one question instead: \u201cHow quickly can I burn around ten extra calories today?\u201d For most people, that simply means adding a handful of brisk-walking surges into the walk they\u2019re already doing. It turns an ordinary walk into purposeful training.\u2019<\/p>\n

As for assessing the intensity of your intervals, Baah advises forgetting \u2018complicated heart rate zones\u2019.<\/p>\n

\u2018During each 30-second burst, you should still be able to say a short sentence, but you shouldn\u2019t want to hold a full conversation \u2013 that\u2019s usually the sweet spot.\u2019 <\/p>\n

Mistakes to avoid <\/p>\n

Common mistakes to avoid, says Baah, usually relate to misjudging intensity. <\/p>\n

\u2018The biggest mistake is treating every interval like a sprint \u2013 you want controlled intensity, not exhaustion,\u2019 he adds. \u2018Stand tall, swing your arms naturally and increase your cadence rather than taking longer strides; walk as if you\u2019re late for something.\u2019<\/p>\n

And while most healthy adults should be able to safely introduce interval walking into their routines, Baah advises \u2018anyone with chest pain, uncontrolled high blood pressure, unstable heart disease or persistent dizziness [to] seek medical advice before increasing intensity\u2019. <\/p>\n

\u2018Likewise, people recovering from surgery or undergoing cancer treatment should follow an exercise plan that\u2019s tailored to their individual needs.\u2019<\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a><\/p>\n

\"oyinda<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n