Welcome to Gym Bunny’s Walking Pad Workouts!

We’ve designed a series of tailored walking routines to help people of all ages, fitness levels, and lifestyles stay active, healthy, and work towards weight loss goals. The best part? These workouts are a free version of our program, created to get you moving and on the path to better health!

Our walking pad workouts are perfect for anyone looking to incorporate low-impact exercise into their daily routine. Whether you’re a busy professional, a new mom, or a retiree aiming to maintain your mobility, walking is a simple yet effective way to improve cardiovascular health, strengthen muscles, and boost overall well-being.

We understand that everyone has unique fitness needs and goals. That’s why we’ve created specific workouts for:

  • Men
  • Women
  • Pregnant women
  • Older adults
  • Sedentary individuals

Each workout includes a warm-up, main workout, and cool-down phase, with recommended distances, steps, and frequencies to help you track your progress.

Our free workouts are flexible and adaptable to your schedule. Whether you’re a beginner starting out or an intermediate walker looking to challenge yourself, we have a plan to suit your needs. Plus, we measure distances in kilometers, making it easy for our Irish users to track progress and set new goals.

At Gym Bunny, we believe that walking is a fantastic way to improve your health and well-being, no matter your age or fitness level. Our free walking pad workouts are the perfect way to begin your fitness journey.

So why not give them a try? Lace up your shoes, step onto your walking pad, and start your journey to a healthier, happier you today!

Important Reminder:
Before starting any new exercise routine, it’s always a good idea to consult with your healthcare provider, especially if you’re pregnant or have any pre-existing health conditions.

Let’s get moving with Gym Bunny’s free Walking Pad Workouts!

Men (Ages 18-59)

Beginner Level:

  • Warm-up: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Main Workout: 20 minutes at a moderate pace (~2.4 km, ~3,000 steps).
  • Cool-down: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Total Distance: ~4 km
  • Total Steps: ~5,000 steps
  • Frequency: 3-4 times a week.

Intermediate Level:

  • Warm-up: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Main Workout: 30 minutes with intervals (2 minutes at a brisk pace, 1 minute at a moderate pace) (~4 km, ~5,000 steps).
  • Cool-down: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Total Distance: ~5.6 km
  • Total Steps: ~7,000 steps
  • Frequency: 4-5 times a week.

Women (Ages 18-59)

Beginner Level:

  • Warm-up: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Main Workout: 20 minutes at a moderate pace (~2.4 km, ~3,000 steps).
  • Cool-down: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Total Distance: ~4 km
  • Total Steps: ~5,000 steps
  • Frequency: 3-4 times a week.

Intermediate Level:

  • Warm-up: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Main Workout: 30 minutes with intervals (2 minutes at a brisk pace, 1 minute at a moderate pace) (~4 km, ~5,000 steps).
  • Cool-down: 5 minutes at a slow pace (~0.8 km, ~1,000 steps).
  • Total Distance: ~5.6 km
  • Total Steps: ~7,000 steps
  • Frequency: 4-5 times a week.

Pregnant Women (Any Age)

General Guidelines:

  • Always consult with a healthcare provider before starting any exercise routine during pregnancy.

Beginner Level:

  • Warm-up: 5 minutes at a very slow pace (~0.4 km, ~500 steps).
  • Main Workout: 15-20 minutes at a gentle pace (~1.6 km, ~2,000 steps).
  • Cool-down: 5 minutes at a very slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~2.4 km
  • Total Steps: ~3,000 steps
  • Frequency: 3 times a week.
  • Note: Avoid high-intensity intervals and listen to your body

Intermediate Level:

  • Warm-up: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Main Workout: 25-30 minutes at a moderate pace (~2.4 km, ~3,000 steps).
  • Cool-down: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~3.2 km
  • Total Steps: ~4,000 steps
  • Frequency: 4 times a week.
  • Note: Avoid high-intensity intervals and listen to your body

Older Adults (Ages 60+)

Beginner Level:

  • Warm-up: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Main Workout: 15 minutes at a gentle pace (~1.2 km, ~1,500 steps).
  • Cool-down: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~2 km
  • Total Steps: ~2,500 steps
  • Frequency: 3 times a week.

Intermediate Level:

  • Warm-up: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Main Workout: 20-25 minutes at a moderate pace (~2 km, ~2,500 steps).
  • Cool-down: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~2.8 km
  • Total Steps: ~3,500 steps
  • Frequency: 4 times a week.

Sedentary Individuals (Any Age)

Beginner Level:

  • Warm-up: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Main Workout: 10-15 minutes at a gentle pace (~0.8-1.2 km, ~1,000-1,500 steps).
  • Cool-down: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~1.6-2 km
  • Total Steps: ~2,000-2,500 steps
  • Frequency: 3 times a week

Intermediate Level:

  • Warm-up: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Main Workout: 20-30 minutes at a moderate pace (~2-2.8 km, ~2,500-3,500 steps).
  • Cool-down: 5 minutes at a slow pace (~0.4 km, ~500 steps).
  • Total Distance: ~2.8-3.6 km
  • Total Steps: ~3,500-4,500 steps
  • Frequency: 4 times a week