25 Minute Walking Workout (For Outdoors or Treadmill)

Trying to exercise more? Walking is a great option since it’s beginner friendly and can be done just about anywhere! This 25 minute walking workout is perfect for anyone to try either outdoors or on a treadmill. You can adjust the speed to match your current fitness level. You’ve got this!

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Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RRCA Running Coach and USAT Level I Triathlon Coach. This is for informational purposes only and should not be construed as training advice. Consult a doctor prior to beginning any new exercise program.

How to Read and Use This Workout

The walking workout below uses time-based intervals. These intervals have a description of what the walk should feel like (i.e. “easy walk” or “brisk walk”). There are suggested speed ranges that correspond to each of these, but you can adjust those as needed.

There are also RPE suggestions for the walk. RPE stands for rate of perceived exertion, given on a scale of 1 to 10, and is a subjective measure of intensity. As a coach, I always recommend focusing more on RPE than on a specific speed for beginners. You can picture an RPE of 1 as sitting on the couch, and an RPE of 10 as running away from a bear.

For each interval, choose a speed that matches the RPE listed for the workout. Again, I have given some approximate speed ranges, but these will vary based on your current fitness level and past training. For example, one person might reach an RPE of 4-6 with a speed of 3 miles per hour, while another might need 3.5 miles per hour to reach that same level. Adjust the speed to the right number for your body based on how it feels in the RPE range.

25 Minute Walk Workout

The 25 minute workout is below; feel free to download or screenshot it. (Keep reading after for some additional tips and related content!). You can do this workout outdoors on the road, on a track, or on a trail. Or, you can do it indoors on a treadmill. Feel free to pin the image to refer to later. Under the image, you’ll find a plain text version for accessibility.

A 25 minute walking workout in chart form.

0 to 3 minutes: Warm up walk, RPE equals 3, suggested speed is approximately 2-3 miles per hour
3 to 7 minutes: Brisk walk, RPE equals 4-6, suggested speed is approximately 3-3.5 miles per hour
7 to 8 minutes: Easy walk, RPE equals 3-5, suggested speed is approximately 2.5-3 miles per hour
8 to 9 minutes: Fast walk, RPE equals 6-8, suggested speed is approximately 3.2-4.5 miles per hour
9 to 10 minutes: Easy walk, RPE equals 3-5, suggested speed is approximately 2.5-3 miles per hour
10 to 14 minutes: Brisk walk, RPE equals 4-6, suggested speed is approximately 3-3.5 miles per hour
14 to 15 minutes: Easy walk, RPE equals 3-5, suggested speed is approximately 2.5-3 miles per hour
15 to 16 minutes: Fast walk, RPE equals 6-8, suggested speed is approximately 3.2-4.5 miles per hour
16 to 17 minutes: Easy walk, RPE equals 3-5, suggested speed is approximately 2.5-3 miles per hour
17 to 21 minutes: Brisk walk, RPE equals 4-6, suggested speed is approximately 3-3.5 miles per hour
21 to 22 minutes: Fast walk, RPE equals 6-8, suggested speed is approximately 3.2-4.5 miles per hour
22 to 25 minutes: Cool down walk, RPE equals 3, suggested speed is approximately 2-3 miles per hour

Helpful Tips

As a coach and a trainer, here are three key tips as you start your walking program:

Wear quality sneakers: Luckily, walking can be done anytime, anywhere, and with minimal equipment! The one thing you’ll want to invest in though is a good pair of sneakers that will support your feet. Running stores are often great for this, as they can assess the pronation on your foot and determine what type of sneaker is best for you.

Maintain good posture: When walking, keep your chest proud, shoulders back, and core engaged. Keep your eyes forward and avoid looking straight down (like at your phone – it’s OK to glance slightly downwards with your eyes towards the ground to watch your step, of course).

Build a consistent routine: Consistency will trump motivation everytime when building a workout routine! In other words, there will be days you might not feel motivated, but my doing some movement anyway – you’ll find that it gradually becomes second nature and you enjoy it. Try doing this workout or other workouts at least a couple times each week.