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Trainer Recommends This Time-Efficient Walking Exercise for Those Short on Time (15 Minutes)

This workout, which is easy on the joints, can be performed either on a treadmill or outdoors.

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Fifteen-minute walking routine recommended by a fitness instructor for time-constrained individuals
Fifteen-minute walking routine recommended by a fitness instructor for time-constrained individuals

Trainer Recommends This Time-Efficient Walking Exercise for Those Short on Time (15 Minutes)

Denise Chakaoian, a renowned fitness expert and founder of CORE Cycle and Fitness LaGree, has developed a unique 15-minute walking workout that offers numerous health benefits. This Providence-based studio offers cutting-edge group fitness, including Lagree, indoor cycling, boxing, and strength training, but Chakaoian's walking workout stands out for its accessibility and effectiveness.

The workout is designed to be done almost anywhere and requires no special equipment. It consists of four main intervals, each with a different pace, and a warm-up and cool-down phase.

The Paces

  1. Comfortable (1-2 effort out of 10): This is the starting pace, used for the initial warm-up.
  2. Easy (3-5 effort out of 10): The second pace, used during the recovery period.
  3. Brisk (6-7 effort out of 10): The third pace, used during the majority of the workout.
  4. Power Walk (8-10 effort out of 10): The final, intense pace, used for bursts throughout the workout.

The effort level for each pace should be judged by the rate of perceived exertion, a scale of 1-10 that measures how hard you're working.

The Workout

  1. Warm-up (2 minutes): Start at a comfortable pace. Focus on maintaining good posture (shoulders back, core engaged, arms swinging naturally). Take several deep breaths to prepare the body.
  2. Brisk Pace (2 minutes): Increase your pace to a brisk walk.
  3. Power Walk (1 minute): In minute 3, increase your pace to a power walk, pumping your arms with intention.
  4. Easy Pace (1 minute): In minute 4, drop back to a brisk pace. In minute 5, recover at an easy pace.
  5. Power Walk (1 minute): In minute 5, there is another burst of power walking.
  6. Brisk Pace (2 minutes): In minute 6, return to a brisk pace.
  7. Power Walk (2 minutes): In minute 9, settle into a power walk.
  8. Recovery (1 minute): In minute 10, finish with a final strong, fast power walk push, followed by a recovery at an easy pace.
  9. Cool-down (3 minutes): During the cool-down, gradually slow your pace back to an easy walk. Focus on controlling your breathing and letting your heart rate come back down. The cool-down phase includes light stretching, targeting the calves, hamstrings, and hip flexors.

Benefits of Walking

Walking outdoors supports mood and vitamin D levels, plays a major role in stress management and mental clarity. It can help regulate blood pressure, boost circulation, and strengthen the heart muscle. Walking also improves posture and balance over time by engaging large muscles of the legs and core.

Chakaoian recommends getting outside for walking workouts to benefit from fresh air and sunlight. She rates walking workouts for their cardiovascular benefits while being gentle on joints. The article does not mention any specific walking shoes for purchase.

So, grab your shoes and step outside for a revitalising 15-minute walk with Denise Chakaoian's innovative walking workout routine.

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