Run and walk · 21 min

Brisk Walk

Fifteen minutes of purposeful walking, in three focused parts.

• 21 minutes
• New to it
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

You walk at a pace where you can talk but not sing, the moderate effort that counts toward your 150 weekly minutes. Each five-minute part gives you one thing to focus on: posture, arm swing, then quicker steps. Outdoors or on a treadmill both work.

Kit

No kit

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Brisk Walk120 s · Easy pace to start
   • Ankle Rocks20 s each side

2. Brisk walk

   Z3 Steady
   • Brisk Walk300 s · Tall posture, eyes ahead
   • Brisk Walk300 s · Swing your arms from the shoulder
   • Brisk Walk300 s · Quicker, shorter steps

3. Cool down

   Z1 Recover
   • Brisk Walk90 s · Slow it right down
   • Standing Quad Stretch20 s each side
   • Standing Hamstring Stretch20 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.