No time? No problem! These 3 walking workouts deliver results in under 15 minutes
Studies show that even short walks can help reduce inflammation, regulate blood sugar after meals, and support recovery. One trial published in Health Promotion Perspectives found that brief bouts of walking throughout the day can significantly improve mood, especially when combined with mindfulness. The American Heart Association also confirms that short bursts of moderate-intensity movement — like brisk walking — count toward the recommended 150 minutes of exercise per week.
And if you're walking with purpose, those few minutes can really count. Whether your goal is to increase lower body strength (like in these 3 walking workouts to build strength and burn calories), boost your cardio, or simply reset after a busy day, we've rounded up three walking workouts you can do in under 15 minutes. They're quick, effective, and ideal when your schedule's packed.
These three quick walking workouts each target a different goal — cardio, strength, and recovery — and they all take less than 15 minutes to complete. You won't need any special equipment, and all three can be done indoors or outdoors. That said, we've signposted when you can add weights if you want to up the workout's intensity.
Here are three of our favorite fast-acting walking workouts to try.
This 12-minute interval walk uses tempo changes to challenge your aerobic system, mimicking the structure of a HIIT session. It includes three bouts of power walking, and power walking can do a lot for your body, from improving endurance to boosting calorie burn in a short window.
As this walking workout is designed to give a cardio hit, it includes monitoring RPE (Rate of Perceived Exertion) to help guide your intensity. On a scale of 1 to 10, with 1 being a very easy stroll and 10 being an all-out sprint, aim to hit around a 7–8 during your power walking intervals. The best fitness trackers can help here by showing your heart rate zone in real time. But if you don't have one, tuning into your breath and fatigue level works as well.
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Best for: Flat surfaces, sidewalks, indoor corridors, or treadmillsAvoid: Using wrist or ankle weights, which can increase joint strain at high speedsTime: 12 minutes
During the power walking intervals, keep your arms at 90 degrees to help drive your pace. In your recovery intervals, focus on taking deep breaths to bring your heart rate down.
This strength-focused walking circuit uses staircases, hills, or treadmill incline to activate your posterior chain — including the glutes, hamstrings, and calves — and develop muscular endurance. It's ideal if your priority is building lower-body strength in a short amount of time, and you can even carry additional weight to up the intensity. Take inspiration from the farmers' walk and hold a dumbbell in each hand, if you have some.
Best for: Outdoor hills, stairs, or incline treadmills. Using a treadmill gives you the option of adjusting the gradient if you want a higher intensity.Optional: Add a rucksack, weighted vest, or dumbbells for extra resistance. If using additional weight, be sure to keep your posture upright and avoid leaning forward.Time: 13 minutes
During the recovery walks, reduce your pace and concentrate on your breathing. These intervals are designed to help you reset before the next incline.
If you're new to incline walking or carrying weights, we recommend starting with bodyweight only and prioritizing controlled form. You'll still activate your glutes, hamstrings, and calves effectively — and reduce your risk of overuse injuries as your strength builds.
This low-intensity walk is designed to support recovery between training days — ideal if your muscles are feeling sore or tight. Alongside options like a 10-minute yoga flow or some gentle stretching, a recovery walk is one of the most effective ways to manage Delayed Onset Muscle Soreness (DOMS).
This routine blends light walking, mobility drills, and breathwork to boost circulation and reduce stiffness — all without pushing intensity.
Best for: Flat, even terrain like park loops, indoor walkways, or tracks. Avoid hills or uneven ground to keep the focus on low-impact movement and mobility.Optional: Add a few light dynamic stretches at the end (e.g., toe touches, shoulder rolls, ankle circles)Time: 12 minutes
Keep your posture tall, let your arms swing naturally, and take long, steady breaths. This walk is all about easing tension, moving with intention, and helping your body bounce back for your next workout.
Even a short walk can deliver real results when it's done with purpose. Try one of these quick sessions the next time you're short on time but still want to move, reset, or feel stronger.
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