8 Best Walking Workouts for Weight Loss

Interval Walking

Interval walking involve alternating between periods of high-intensity walking and recovery. For example, walk briskly for 2 minutes, then walk at a moderate pace for 1 minute. Repeat this cycle throughout your workout.

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12-3-30 Workout

"The 12-3-30 workout is a treadmill-based exercise that allows you to adjust the incline to 12 and walk at a speed of 3 miles per 30 minutes for 30 minutes.

Hill Walking

Walking uphill engages more muscle groups and burns more calories than flat terrain. Start with a gentle slope and gradually increase the incline as you get fitter.

Steady-state walking

The steady-state walking workout is ideal for those who are just starting out or anyone looking to increase the duration they walk. This workout will increase your aerobic capacity and be less strenuous for your muscles than interval training.


Hiking is an excellent way to combine physical activity with the enjoyment of the outdoors. It's not only a great form of exercise but also a wonderful way to explore nature and reduce stress.

Fast walking in place

You can begin and finish the speed-walking workout by beginning with a slow pace for between five and eight minutes, based on how long you'll walk.

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Walking with Weights

Carrying light hand weights or wearing a weighted vest while walking can increase the intensity of your workout and help build muscle.

Benefits of Walking

Walking workouts improve cardiovascular health, aid weight management, boost mood, enhance mental clarity, strengthen bones, reduce chronic disease risk, and are accessible with minimal equipment, promoting overall physical and mental well-being.