Brisk Walking
Walking at a purposeful pace that noticeably raises heart rate. A low-impact, accessible form of aerobic exercise.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Tibialis Anterior
- Sets
- 1
- Duration
- 20–60 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall in comfortable shoes with arms relaxed at your sides.
Begin at an easy pace for a few minutes.
Increase to a pace where breathing is elevated but conversation is still possible.
Strike with the heel and roll through to push off from the toes.
Bend your elbows and swing your arms in time with your steps.
Slow down for the final few minutes to cool down.
Breathing: Breathe naturally and rhythmically through the nose and mouth.
Coaching tips
Walk with purpose
Drive the arms
Stand tall
Common mistakes
Walking too slowly to raise heart rate
Looking down at the ground
Taking overly long strides
Safety notes
Wear supportive footwear and choose even surfaces if balance is a concern.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.