{"id":750796,"date":"2026-07-08T16:11:25","date_gmt":"2026-07-08T16:11:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/750796\/"},"modified":"2026-07-08T16:11:25","modified_gmt":"2026-07-08T16:11:25","slug":"this-30-second-walking-habit-can-make-every-walk-more-effective-and-boost-your-fitness-in-less-time-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/750796\/","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’re 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

‘If I could change just one thing about how people walk for fitness, it wouldn’t be asking them to walk further,’ he tells Women’s Health. ‘It 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.’<\/p>\n

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

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

And if you don’t think 30 seconds is enough to elicit any meaningful change, think again. ‘Those 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’s needed,’ explains Baah.<\/p>\n

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

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

‘People 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,’ says Baah. ‘That’s why I love 30-second walking intervals. They’re realistic, accessible and easy to stick with, and it’s those small habits that create lasting results.’<\/p>\n

\"interval<\/p>\n

Getting fitter doesn’t have to mean finding another hour in your day, says BaahEkaterina Budinovskaya – Getty Images<\/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

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

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

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

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

‘During each 30-second burst, you should still be able to say a short sentence, but you shouldn’t want to hold a full conversation \u2013 that’s usually the sweet spot.’<\/p>\n

Mistakes to avoid<\/p>\n

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

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

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

‘Likewise, people recovering from surgery or undergoing cancer treatment should follow an exercise plan that’s tailored to their individual needs.’<\/p>\n

One of our most frequently asked questions here at Women’s 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’s Health COLLECTIVE members \u2013 you’ll 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<\/p>\n

Hearst Owned<\/p>\n