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Walking Workout for Beginners

If you're just getting started with exercise, this simple treadmill workout will help you ease your way into cardio exercise.  Walking on the treadmill offers a low impact workout, allowing you to adjust your speed or incline to add intensity throughout the workout.

See your doctor before trying this workout if you any illnesses, injuries or you're on medication that may affect your heart rate or workouts.

Equipment Needed
An elliptical or cross trainer

How To

  • Follow each segment of the workout, working to find a pace/resistance that allows you to work at the suggested Rate of Perceived Exertion (RPE)
  • Walk for as long as you can, stopping early if you feel uncomfortable or that you're working to hard.
  • Perform this workout about 3 times a week with a day of rest in between. 
  • Progress by adding a few minutes each time you workout until you're up to 30 minutes
  • Stretch your lower body after your workout
Time Intensity/Pace RPE
5 minutes  Walk at a comfortable pace to warm up 4
3 Minutes Increase your speed or incline (or both) a few increments until you're working harder than your warm up pace.  You should feel you're working, but you should be able to carry on a conversation.  This is your baseline pace 5
2 Minutes Increase your speed and/or incline once again until you're working slightly harder than baseline 5-6
3 Minutes Decrease speed/incline back to baseline 5
2 Minutes Increase your speed and/or incline once again until you're working slightly harder than baseline 5-6
5 Minutes Decrease speed/incline back to a comfortable level to cool down 4
  Total Workout Time:  20 Minutes  

Related Video
How To Walk on a Treadmill
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