When it comes to walking, there’s one thing we just have to get out of the way: As much as some would like to think that it’s a, well, walk in the park, hitting the treadmill for some low-impact cardio is anything but. Sure, it’s easy to slack off when the belt under your feet slogs along, but that’s true of any cardio machine and any type of workout. (Have you seen us bust those elliptical-is-easy myths?) The right routine is your ticket to a more effective gym sesh.
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Now Walk It Out: The Benefits of Power Walking
“Power walking on a treadmill at a fast pace, while pumping your arms front to back, creates a full-body workout — you’ll engage muscles throughout your upper body, lower body, and core,” says Tom Holland, an exercise physiologist and chief fitness officer for Motion Traxx, a top-rated cardio app. Translation: It’s 100 percent possible to get tighter abs and a more sculpted butt when you take it one step at a time.
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But why not just run instead? “There are significant benefits to both high-intensity and low-intensity cardiovascular exercise,” says Holland, explaining a mix of both is ideal. “Having that variation is where you’ll reap the most long-term benefits for your health.” Walking can help tone muscles, lower high cholesterol and blood sugar, and improve metabolism, he says. Plus, sometimes your body just needs a break from the impact of running.
And don’t forget: Walking is one of the most popular forms of exercise across age groups for good reason. “Almost everyone can do it, it’s inexpensive, and it improves your heart health, mood, circulation, bone density and more,” says Holland. In fact, the Surgeon General recommends getting in 30 minutes of walking per day, as it can help reduce and treat chronic illnesses (like high blood pressure and diabetes) that affect about half of all adult Americans.
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3 Power Walking Treadmill Workouts
Need a break from your typical treadmill routine but still want to squeeze in a bit of cardio? Try one of these routines designed by Holland. Whether you’ve got 15, 20 or 30 minutes to spare, these walking workouts will leave you sweat-ily surprised.
The “Perfect Five” 15-Minute Walking Workout
Advanced runners commonly perform tempo runs, but you don’t have to be a hardcore athlete to use tempo training at the gym. “Targeting a portion of your workout to walking at a specific pace — one that’s faster than what’s ‘comfortable’ — for a certain amount of time will strengthen your heart and boost endurance,” says Holland. Keep your incline at 0.5, since some treadmills are at a slight decline when they’re set to zero. This will ensure you are simulating what you’d experience if you went for a walk outdoors.
The “20 Minutes of Hills” Walking Workout
Variety is the spice of life, and the key to better workouts. “The body is a very smart machine, adapting quickly to stressors like exercise,” says Holland, and mixing up your routine “will keep your body ‘guessing’ and prevent plateauing.” Playing with your incline is a good way to upgrade your average walk. Adding in some hills will not only target your hamstrings and butt, but it’ll also help stave off boredom. For this workout, set your incline at zero for your “flat” portions. Holland says that many treadmills are actually at a slight decline then, so you’ll better replicate walking slightly downhill. Plus, “it will allow for a better recovery,” he says. (Don’t worry — you’ll earn it.)
The “Speedy Seven” 30-Minute Walking Workout
Rather than walking at a steady, predictable pace for your entire workout, Holland suggests stepping up your speed from time to time. “It’ll ramp up your overall calorie burn, and help with muscle toning,” he says. As for your incline, set it to 1.0, which will increase your intensity ever-so-slightly — making your body work harder without really making it feel more difficult, while boosting your calorie burn.
More Walking Workouts to Try
Love power walking? Take your walking routine even further with these trending variations:
- Japanese Walking — A 30-minute technique that emphasizes posture, arm swing, and mindful movement. It’s the simplest walking trend of 2026.
- Walking Yoga — Combine your walk with yoga poses for improved flexibility, balance, and stress relief — no mat required.
- Rucking for Beginners — Walking with a weighted backpack burns 2-3x more calories than regular walking while building serious functional strength.
- Walking for Weight Loss — Find out exactly how many steps you need per day to lose weight, backed by the latest research.
Frequently Asked Questions
What speed is considered power walking?
Power walking typically ranges from 3.5 to 4.5 mph (a 13.5 to 17-minute mile pace). The key distinction from regular walking is maintaining a brisk, purposeful stride where at least one foot is always in contact with the ground. At this pace, you should be slightly breathless but still able to hold a conversation.
Is power walking better than running for weight loss?
Both are effective, but power walking has some distinct advantages. It’s lower-impact on joints, can be done daily without recovery days, and produces less cortisol — a stress hormone linked to belly fat storage. While running burns more calories per minute, power walking’s sustainability often leads to better long-term weight loss results because people stick with it consistently.
How many calories does power walking burn?
A 150-pound person burns approximately 250 to 350 calories during a 30-minute power walk at 4.0 mph, depending on incline and terrain. Adding a treadmill incline of 5 to 10 percent can increase calorie burn by 50 to 60 percent compared to flat-surface walking at the same speed.
How long should a power walking workout be?
For general fitness, aim for 30 minutes of power walking at least 5 days per week — which aligns with the American Heart Association’s recommendation of 150 minutes of moderate-intensity exercise per week. For active weight loss, gradually work up to 45 to 60 minutes per session or add interval-style speed changes to boost intensity.
Can I power walk every day?
Yes. Unlike high-impact exercises like running, power walking is gentle enough on your joints and muscles to do every single day. In fact, daily walking is one of the most effective habits for long-term weight management and cardiovascular health. Just be sure to wear supportive shoes and gradually increase your pace and duration over time.
What shoes are best for power walking on a treadmill?
Look for lightweight walking or running shoes with good arch support, cushioned midsoles, and flexible forefoot construction. Shoes designed specifically for walking tend to have a slightly lower heel-to-toe drop than running shoes, which supports the natural heel-to-toe rolling motion of a power walking stride. Replace your shoes every 300 to 500 miles.
What are the best power walking treadmill workouts?
The best power walking treadmill workouts vary intensity through speed and incline changes to maximize calorie burn and cardiovascular fitness. A top beginner workout alternates between 3.5 mph (warm-up pace) and 4.2 mph (power walking pace) in 3-minute intervals for 30 minutes. For intermediate walkers, the speed-and-incline pyramid starts flat at 4.0 mph then increases incline by 2% every 3 minutes up to 10%, then back down. The 12-3-30 workout is another popular option that uses a fixed high incline for sustained fat burning. For variety, try a “TV commercial workout” where you power walk at 4.0–4.5 mph during the show and bump to 4.5–5.0 mph during commercials. Combining treadmill power walking with outdoor options like Nordic walking or rucking keeps your routine fresh. Daily Burn offers guided treadmill walking workouts with real-time coaching to help you push your pace safely.