Fitness

Easy Walking Plan

Go from the couch to brisk walking for 30 minutes in just four weeks with our step-by-step plan

Looking to move more with walking? Then we’ve got good news. This easy-to-follow four-week plan will help you work up to walking (without stopping!) for 30 minutes. Even better news? A brisk walk is just as good for you as slow jogging – yet it’s low-impact, kinder on joints and easier if you’re new to exercise. Let’s get started!

Level: Beginner

Average workout length: 15-20 minutes

Getting started: The plan is spread across four weeks, which feels achievable, even if you’re a beginner. If you find the first week a little too easy, start on a different week that matches your fitness level and work up from there. And, if you’re not quite ready to move on, don’t worry. You can always repeat a week until you feel ready.

Start every session by walking at a slower pace for 5 minutes to warm up, and remember to stretch after the session to ‘cool down’ your muscles.

Week 1

Monday

Walk for 10 minutes continuously, at a low intensity.

Are you at the right intensity? Try talking or singing as you walk – if you can do it easily, you’re at the right level.

Tuesday

Walk for 10 minutes continuously, at a low intensity.

Wednesday

Walk for 10 minutes continuously, at a low intensity.

Make a playlist of your favourite songs that roughly add up to 10 minutes – that way, you won’t be watching the clock!

Thursday

Today is an optional rest day. If you need a break, take it! But if you’re eager to try something new, try another activity you enjoy, like dancing, cycling, or a class. Even though you won’t be training, remember to make an effort to move as much as you can.

Friday

Walk for 15 minutes continuously, at a low intensity.

If you’ve got a Fitbit or pedometer, wear it – you’ll be able to track how many steps you’re able to do, which will motivate you to finish!

Saturday

Walk for 15 minutes continuously, at a low intensity.

Sunday

Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Week 2

Monday

Walk for 15 minutes continuously, at a low intensity.

Tuesday

Walk for 15 minutes continuously, at a low-to-moderate intensity. Time to push yourself!

Not ready to up the intensity? Try alternating 1 minute of low and low-to-moderate intensity, so you’ll build up your stamina.

Wednesday

Walk for 15 minutes continuously, at a low intensity.

Thursday

Walk for 15 minutes continuously, at a low-to-moderate intensity.

Try walking at a moderate intensity for most of your walk. You can do it!

Friday

Walk for 15 minutes continuously, at a low intensity.

Saturday

Walk for 15 minutes continuously, at a moderate-to-high intensity.

Want an easy way to up the ante? Choose a route with a few small hills to challenge yourself.

Sunday

Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can.

Week 3

Monday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Switch up your route or bring along a buddy to keep things interesting.

Tuesday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Wednesday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Time to bulk out that playlist! Try alternating your intensity from song to song.

Thursday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Friday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Add a burst of speed every few minutes – like when you reach a lamppost, or every fifth house.

Saturday

Walk for 20 minutes continuously, at a moderate-to-high intensity.

Sunday

Today is an optional rest day. Whatever you do, try to keep moving as much as possible.

Week 4

Monday

You’re nearly there! Walk for 30 minutes continuously, at a moderate-to-high intensity.

Plan a little reward for the end of the week, like some new exercise gear.

Tuesday

Walk for 30 minutes continuously, at a moderate-to-high intensity.

Wednesday

Walk for 30 minutes continuously, at a moderate-to-high intensity.

Feeling a little tired? Try a moderate walk, with short bursts of high intensity.

Thursday

Walk for 30 minutes continuously, at a moderate-to-high intensity.

Friday

Walk for 30 minutes continuously, at a moderate-to-high intensity.

Up your training by walking up hills or stairs – it’ll increase the intensity, and it’s also a brilliant bum workout!

Saturday

Walk for 30 minutes continuously, at a moderate-to-high intensity.

You’ve made it! Finish strong and reward yourself.

Sunday

Today is a rest day. Even though you won’t be training, remember to make an effort to move as much as you can – and congratulate yourself on a job well done!