Certified trainer and We Run<\/a> coach Amanda Grimm says you can easily do a 30-minute walking workout on your break, without needing to change your clothes.<\/p>\n You may like<\/p>\n \u201cPeople think they need to allow over an hour [to exercise] and that puts them off before they even start,\u201d she says.<\/p>\n \u201cBut all you need is a quick 30-minute walk during your lunch break, and this is enough to help your fitness, support weight loss, and strengthen your bones and muscles.\u201d<\/p>\n All these benefits are cumulative, which means you\u2019ll need to do regular walking workouts to see changes\u2014but you\u2019ll probably feel better right after your first 30-minute stroll.<\/p>\n \u201cIf you can, try getting out for a walk on most days, as just walking four or five times a week is plenty to feel a change,\u201d says Grimm.<\/p>\n \u201cAfter a while, it just slips into your routine and stops feeling like a workout.\u201d<\/p>\n How to do the 30-minute walking workout<\/p>\n \n (Image credit: Getty Images)<\/p>\n 1. Slow walk<\/p>\n Time: 5min 2. Moderate pace<\/p>\n Time: 5min 3. Fast pace<\/p>\n Time: 2-3min 4. Slow pace<\/p>\n Time: 5min 5. Moderate pace<\/p>\n Time: 3-5min 6. Fast pace<\/p>\n Time: 3-5min 7. Cool down<\/p>\n Time: 5min Beginner tips<\/p>\n \n (Image credit: Getty Images \/ filadendron)<\/p>\n Wear the right shoes<\/p>\n \u201cAlthough you aren\u2019t going running, footwear is still important,\u201d says Grimm.<\/p>\n \u201cMake sure your shoes are a good fit, comfortable and supportive. Also, ensure they are suitable for the weather and ground, with adequate grip and waterproofing if trail walking.\u201d<\/p>\n You can find my tried-and-tested picks in my best walking shoes<\/a> guide.<\/p>\n Take a water bottle<\/p>\n \u201cYou may not be doing high-intensity exercise, but it\u2019s still essential to drink water before your walk. Take sips during and then replenish after,\u201d advises Grimm.<\/p>\n![\"woman](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/FcBL89U397qgF5pmsP4PLe.jpg\")
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Start with a slow, easy walk to warm up and loosen your muscles and joints.<\/p>\n
Spend five minutes picking up the pace. Ensure your body is still relaxed; you can still hold a conversation, but you are walking faster than a stroll.<\/p>\n
Drive your arms forward and back to increase your speed to the fastest pace you can walk, without turning into a run. This will only be for two to three minutes, but it should raise your pulse.<\/p>\n
Give yourself a bit of a rest, slow down, and walk at a comfortable pace to regulate your breathing.<\/p>\n
With your shoulders back and core engaged, take long, brisk strides for three to five minutes.<\/p>\n
This is an opportunity to challenge yourself and reap increased benefits from the walk. Without running, increase your speed to a fast but controlled walk for three to five minutes. Imagine you\u2019re going to be cutting it very fine for an appointment, and need to get there as quickly as you can without breaking into a jog!<\/p>\n
Slow your pace until your heart rate returns to normal, then spend five minutes stretching to prevent stiffness and injury. Stretch your calves, hamstrings, lower back, waist and hips to release tension.<\/p>\n![\"Man](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/11\/Xpw5A8NRATazKNqVrgcein.jpg\")
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