Free Walking Pad Workout: A 30-Minute Routine to Follow Today
One complete walking pad workout you can follow minute by minute, with no app or subscription. It takes 30 minutes, works on any walking pad, and comes in an easier 20-minute version and a harder 40-minute version.
Workout summary
- Time: 30 minutes (20-minute and 40-minute versions below).
- Speeds: 3 to 6 km/h. Incline is optional.
- Structure: warm-up, three steady-and-brisk blocks, cool-down.
- You need: a walking pad, trainers and water.
The 30-minute walking pad workout
Follow the table from top to bottom. If a speed feels too hard, drop it by 0.5 km/h; if it feels too easy, raise it by 0.5 km/h. You should be able to talk in short sentences during the brisk minutes.
| Minutes | Section | Speed | Effort |
|---|---|---|---|
| 0 to 3 | Warm-up | 3 km/h | Easy |
| 3 to 5 | Warm-up | 3.5 to 4 km/h | Easy to steady |
| 5 to 9 | Block 1: steady | 4.5 km/h | Steady |
| 9 to 11 | Block 1: brisk | 5.5 km/h | Brisk |
| 11 to 15 | Block 2: steady | 4.5 km/h | Steady |
| 15 to 17 | Block 2: brisk | 5.5 to 6 km/h | Brisk |
| 17 to 21 | Block 3: steady | 4.5 km/h | Steady |
| 21 to 25 | Block 3: brisk finish | 5.5 km/h | Brisk |
| 25 to 28 | Cool-down | 4 km/h | Easy |
| 28 to 30 | Cool-down | 3 km/h | Easy |
Have a walking pad with incline? During the brisk minutes, keep the steady speed and raise the incline to 3 to 5% instead of walking faster. If your walking pad tops out at 6 km/h, this workout still fits.
Easier and harder versions
Easier: 20 minutes
- 4 minutes easy at 3 km/h
- 12 minutes alternating 3 minutes at 4 km/h and 1 minute at 4.5 to 5 km/h
- 4 minutes easy at 3 km/h
Harder: 40 minutes
- 5 minutes warm-up, building to 4 km/h
- 30 minutes: five rounds of 3 minutes at 4.5 km/h and 3 minutes brisk at 5.5 to 6 km/h (or 5 to 8% incline)
- 5 minutes cool-down
Start with the easier version if you are new to exercise or have not been active recently. Move up when the brisk minutes feel comfortable on two or three sessions in a row.
Adapting the workout
- Older adults: use the easier version, keep the brisk minutes moderate and use a walking pad with a handrail if balance is a concern.
- Returning after a break: repeat the easier version for a week or two before moving up.
- At a standing desk: do the warm-up and steady blocks while you work, and save the brisk minutes for when you step away from the keyboard.
- Pregnancy or after birth: check with your GP or midwife first and keep to an easy, comfortable pace.
Before you start
- Straddle the belt, start at the lowest speed, then step on.
- Keep the remote in reach and know the stop button.
- Look ahead and stay in the middle of the belt.
- Most walking pads change speed gradually, so give each change a few seconds.
- Lower the speed before you step off at the end.
How often to do it
Two or three times a week is a good start, with easy walks on other days. Done three times a week, the 30-minute workout gives about 90 minutes of moderate activity, which counts towards the HSE’s recommendation of at least 150 minutes a week for adults. For more routines to mix in, see our walking pad workouts.
A walking pad can help increase daily movement and may support weight management when combined with sustainable nutrition, sleep and activity habits. For more on this, read our guide to losing weight with a walking pad, or estimate your calories with the walking pad calorie calculator.
Health note
This workout is general guidance, not medical advice. If you have a health condition, are pregnant or are new to exercise, check with your GP before starting. Stop if you feel dizzy, unusually short of breath or have chest pain.
Affiliate disclosure: Some retailer links below are affiliate links. If you purchase through one of these links, GymBunny may earn a commission at no extra cost to you. Read our affiliate disclosure.
Discount codes
Discount code by country: 5% to 15% off
Choose your country to visit the relevant Home Fitness Code store and get your discount. Use codes: FIT5 or FIT15
Free walking pad workout FAQ
Is this walking pad workout really free?
Yes. There is no app, sign-up or subscription. Follow the table on this page.
Can beginners do this workout?
Yes, starting with the 20-minute version. Lower the speeds if you need to; the structure is what matters.
Do I need a walking pad with incline?
No. The workout uses speed changes. Incline is an optional way to make the brisk minutes harder without walking faster.
How many calories does this workout burn?
It depends on your weight, speed and incline. As a rough guide, an 80 kg adult walking at 4.5 to 5.5 km/h on the flat might use around 130 to 150 calories in 30 minutes, based on the ACSM walking equation. Use the calorie calculator for your own estimate.
Can I do this workout every day?
You can, but mixing it with easier walks and rest days helps you recover and stick with it.
Discount codes
Discount code by country: 5% to 15% off
Choose your country to visit the relevant Home Fitness Code store and get your discount. Use codes: FIT5 or FIT15
More walking pad plans
- All walking pad workouts
- 7-day beginner walking pad plan
- Do walking pads work? Realistic results
- How long walking pad results take
Don’t have a walking pad yet? Start with the walking pad buying guide for Ireland.
Sources
- HSE. Every Move Counts: National Physical Activity and Sedentary Behaviour Guidelines for Ireland. hse.ie
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription: metabolic equation for walking.
