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Power-walk & hills

Manage weight · Walking · 45 min

Volume plus a few pushes: a longer walk with regular brisk, hilly efforts burns more energy while staying easy to repeat day after day.

How to do it

After warming up, alternate 3 minutes brisk (ideally uphill) with 4 minutes at a moderate cruise. Repeat five times and cool down.

The session

45 minutes total
Easy Moderate Vigorous
  1. Warm-up 5 min · easy Easy walk to get going.
  2. Brisk & cruise 5 × (3 min vigorous / 4 min moderate) Push the brisk blocks (hills are gold); keep the cruise honest, not idle.
  3. Cool-down 5 min · easy Relaxed walk to finish.

Good to know

Enjoyment is the real target here — the session you'll do five times this week beats a brutal one you'll skip.