20 Minute Walking Workout: Easy Interval Routine for Any Level
A 20 minute walking workout is easy to fit into a busy day, and it works whether you walk outside or in your living room. This one uses walking intervals: short bursts of faster walking between easier stretches. It raises your heart rate more than a steady stroll, takes no equipment, and you can follow it on a phone timer.
Sometimes I do this walking workout in the afternoon when I need a little break and want to stretch my legs.
What You Need
Not much: comfortable shoes with cushioning and good grip, a bottle of water, and a timer on your phone. Pick a flat, even route away from heavy traffic, such as a sidewalk, a park path or a track. If you’re staying inside, clear a lane through your living room or hallway first (see the indoor version below).
20 Minute Walking Workout: Minute by Minute
| Minutes | Phase | Pace |
|---|---|---|
| 0–3 | Warm-up | Easy, relaxed steps |
| 3–10 | Brisk walk | Steady and brisk, you can still talk |
| 10–18 | Intervals | 4 rounds: 1 minute fast, 1 minute moderate |
| 18–20 | Cooldown | Slow down gradually |
Warm-up (3 minutes). Start slowly with your shoulders relaxed, and let your pace build until your legs feel warm and loose.
Brisk walk (7 minutes). Pick up the pace to a brisk walking workout level. Keep your head up, your core lightly tight, and swing your arms naturally.
Intervals (8 minutes). Walk fast for 1 minute, then at a moderate pace for 1 minute, and repeat 4 times. If you’re new to this, make the fast parts 30 seconds.
Cooldown (2 minutes). Slow down gradually and take a few deep breaths as your heart rate settles.
Set two or three alarms on your phone so you don’t have to watch the clock.
How Fast Is “Brisk”?
You don’t need a fitness tracker. Use the talk test:
| Effort | What you feel | What you can do |
|---|---|---|
| Easy | Very light effort | You could sing |
| Moderate (brisk) | Noticeable breathing | You can talk in full sentences, but not sing |
| Fast (intervals) | Heavy breathing | You can say only a few words |
If you can’t speak in sentences during the brisk part, slow down a little. If you can sing easily during the fast intervals, pick up the pace.
Indoor Walking Workout Version
Bad weather doesn’t have to cancel it. An indoor walking workout uses the same four phases, with these changes:
- Walk in place or pace a clear hallway, lifting your feet clearly off the floor and keeping your core tight.
- Swing your arms more than you would outdoors. It raises your heart rate and works your upper body.
- Swap the fast intervals for step-touches or high knee lifts. Alternate 2 minutes of walking with 30 seconds of one of these.
- Use stairs briefly if you have them, holding the handrail the whole time.
Clear furniture and secure loose rugs before you start, because a slip indoors is a bigger risk than you’d expect.
I usually put on my favorite playlist and walk along to the music. It makes the 20 minutes go by faster and keeps the workout from feeling boring.
Make It Easier or Harder
To make it easier: shorten the fast intervals to 30 seconds, or keep a comfortable pace the whole time. Slow down instead of stopping, because staying in motion keeps your heart rate steady.
To make it harder: change just one thing at a time.
- Add 30 seconds to your fast intervals each week.
- Walk a gentle hill or a slight incline during the intervals.
- Pump your arms more actively.
How Often Should You Do It?
Aim for 3 to 5 days a week. Adults are advised to get at least 150 minutes of moderate activity a week (CDC physical activity guidelines), and several 20-minute walks add up to a good part of that. If you’re just starting out, our walking workout for beginners guide gives you a gentler plan to build up to this one.
Walking works well alongside strength training. On other days, try our 20-minute full body routine or our leg workout at home.
A Sample Week
Here is one way to fit this walk into a week without overdoing it:
Day Plan Monday 20 minute walking workout Tuesday Strength day: 20-minute full body routine Wednesday 20 minute walking workout Thursday Rest or an easy stroll Friday 20 minute walking workout Saturday Strength day: leg workout at home Sunday Rest or a long, easy walk
If you add it, remove the “leg workout at home” and “20-minute full body routine” links from the “How Often Should You Do It?” section, so you don’t link the same pages twice.
Safety and Recovery
Stop and rest if you feel chest pain, severe shortness of breath, dizziness or faintness. Don’t try to push through those. Choose even surfaces and avoid sudden changes in speed, which can strain your knees and hips.
Afterwards, spend 3 to 5 minutes gently stretching your calves, hamstrings and hips. If you have a health condition or pain that doesn’t go away with rest, check with a doctor first. This post is general information, not medical advice.
Track Your Progress
Keep a simple log: the date, how fast the intervals felt, and how you felt afterwards. Over a few weeks, the same walk should feel easier. Energy, mood and how you handle everyday movement are also good signs, not just calories.
I’ve found that a short walk is a simple way to break up my day and get moving without making exercise feel like a big task.
FAQ
Is a 20-minute walk enough?
Yes. It counts toward your weekly total, and the intervals make it more effective than a steady stroll of the same length.
What shoes should I wear?
Comfortable shoes with cushioning, good grip and room for your toes. Replace them when they feel flat or worn.
Do I need a treadmill?
No. Walk outside, or use the indoor version above.
How do I know if I’m walking fast enough?
Use the talk test. During the brisk and fast parts, you should be able to talk, but not sing.
Can I split it into two 10-minute walks?
Yes. Two shorter walks are better than skipping the workout.
