Walking Pad Workouts: Routines for Every Goal
Simple walking pad workouts you can do at home or at a standing desk, from 10-minute desk breaks to incline sessions. Each routine lists the time, speeds and effort level, so you can pick one that suits your fitness and the time you have.
Start here
- Brand new to walking pads? Follow the 7-day beginner walking pad plan.
- Want one routine to follow today? Try the free walking pad workout.
- Want to mix things up? Choose from the six workouts below and use the weekly template to combine them.
How hard should each workout feel?
Walking pads differ in speed range and stride length, so these workouts use effort as well as speed. Use the talk test to check you are in the right zone.
| Effort | Talk test | Typical speed (flat) |
|---|---|---|
| Easy | You can chat or sing comfortably | 2.5 to 3.5 km/h |
| Steady | You can talk in full sentences, breathing a little faster | 3.5 to 5 km/h |
| Brisk | You can talk, but only a few words at a time | 5 to 6 km/h |
Speeds are a starting point. Taller people often need a faster speed for the same effort, and incline raises the effort without speeding up.
Six walking pad workouts
1. Desk break (10 minutes)
Best for: breaking up long periods of sitting. Effort: easy.
- 2 minutes at 2.5 km/h
- 6 minutes at 3 km/h
- 2 minutes at 2.5 km/h
2. Steady walk (30 minutes)
Best for: building a base and adding steps. Effort: steady.
- 5 minutes easy to warm up
- 20 minutes steady, about 4 to 5 km/h
- 5 minutes easy to cool down
3. Brisk intervals (25 minutes)
Best for: working harder in less time. Effort: steady to brisk.
- 5 minutes easy
- 5 rounds of 2 minutes brisk and 1 minute steady (15 minutes)
- 5 minutes easy
4. Incline climb (25 minutes)
Best for: walking pads with incline. Effort: steady.
- 5 minutes easy, flat
- 15 minutes at a steady pace, raising the incline every 3 minutes (for example 2%, 4%, 6%, 4%, 2%)
- 5 minutes easy, flat
No incline? Do workout 3 instead, or walk at a brisk pace during each 3-minute “climb” block.
5. TV-ad pyramid (about 30 minutes)
Best for: walking while watching TV. Effort: easy to brisk.
Walk at a steady pace during the programme, and go brisk during each ad break or between episodes. On streaming services, switch pace every 5 minutes instead.
6. Recovery walk (15 to 20 minutes)
Best for: rest days, or the day after harder exercise. Effort: easy.
Walk at an easy pace the whole time, with no incline. Focus on relaxed shoulders and a natural arm swing.
A sample week
Once you can walk for 20 to 30 minutes comfortably, you can combine the workouts like this. Swap days around to suit your week.
| Day | Workout | Time |
|---|---|---|
| Monday | Steady walk | 30 minutes |
| Tuesday | Desk breaks (2 or 3 times) | 20 to 30 minutes in total |
| Wednesday | Brisk intervals or incline climb | 25 minutes |
| Thursday | Recovery walk | 15 to 20 minutes |
| Friday | Steady walk | 30 minutes |
| Saturday | TV-ad pyramid or an outdoor walk | About 30 minutes |
| Sunday | Rest or easy walk | Optional |
This week adds up to about 150 minutes or more of walking, in line with the HSE’s guidance for adults of at least 150 minutes of moderate activity a week. Build up to it gradually.
Form and safety
- Stand tall: look ahead, not at your feet, and keep your shoulders relaxed.
- Stay in the middle: keep away from the front of the deck and the back edge of the belt.
- Short, natural steps: walking pads have shorter belts than treadmills, so avoid over-striding at higher speeds.
- Start and stop slowly: straddle the belt when starting, and lower the speed before stepping off.
- Know your stop button: keep the remote in reach, and keep children and pets away from the belt.
- Wear trainers: supportive shoes are more comfortable and safer than socks.
What to expect
Regular walking pad workouts can improve stamina and make daily activity easier over a few weeks. A walking pad can help increase daily movement and may support weight management when combined with sustainable nutrition, sleep and activity habits. Results vary with your starting point, consistency and lifestyle. For realistic timelines, see how long walking pad results take, and estimate your calories with the walking pad calorie calculator.
Health note
These workouts are general guidance, not medical advice. If you are pregnant, recovering from an injury or birth, have a health condition or are new to exercise, check with your GP before starting. Stop if you feel dizzy, short of breath or have chest pain.
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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
Walking pad workouts FAQ
How long should a walking pad workout be?
Anything from 10 to 45 minutes is useful. Beginners can start with 10 to 15 minutes and build up to 30 minutes over a few weeks.
How many times a week should I use a walking pad?
Most days, if you enjoy it. Mix easier and harder workouts, and keep at least one day lighter.
Can I do interval workouts on a walking pad?
Yes, at walking speeds. Most walking pads change speed gradually, so allow a few seconds for each change before timing the interval.
What if my walking pad has no incline?
Use brisk intervals instead. Changing speed raises the effort in the same way, without needing incline.
Can I do these workouts at a standing desk?
The desk break and recovery walk work well while you work. Save the brisk and incline workouts for times away from the keyboard.
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 from walking pad results
- 7-day beginner walking pad plan
- Free walking pad workout
- Do walking pads work? Realistic results
- Walking pad vs treadmill
Don’t have a walking pad yet? Start with the walking pad buying guide for Ireland.
Source
- HSE. Every Move Counts: National Physical Activity and Sedentary Behaviour Guidelines for Ireland. hse.ie