20 Minute Walk Workout You Can Do Anywhere

Need a quick workout to build into your day? Try a simple 20-minute walk workout that you can do anytime, anywhere!

While walking can be leisurely, using intervals can help boost the difficulty to create a workout in that moderate intensity sweet spot. The great thing is that you can adjust the speed based on your body, so you can always progress the workout to be at the right level. (If you’ve been working out for years, you might need to add some running intervals to reach that intensity, but for many people, walking will get ya there).

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, and related speed and RPE suggestions for the walk.

RPE stands for rate of perceived exertion, given on a scale of 1 to 10, and is more important to focus on than speed. When it comes to exercise intensity, 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, find a speed that matches the RPE listed for the workout. I have given some approximate ranges, but these will vary widely 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.

20 Minute Walk Workout

Here you go! This can be done outdoors on the road, on a trail, on a track, or inside on a treadmill. The workout is provided in plain text below the image for accessibility. Feel free to pin the workout to refer to later.

Helpful Tips (from a coach and trainer)

Maintain good posture: Keep your shoulders back, core gently engaged, and eyes forward. Avoid looking straight down at the ground or at your phone.

Wear supportive sneakers: If you plan to walk regularly, it’s worth investing in a good pair of sneakers that will support your feet.

Create a consistent routine: Regular exercise is so important for health, longevity, and functional movement. Try doing this 20 minute workout a few times per week, as well as mixing in some longer walks and strength training when you’re able.