7 Ways to Boost Your Walking Workout

Whether you’re heading out for a #hotgirlwalk that ends at your favorite coffee shop or a technical hike in the mountains, walking is having a moment. And it’s understandable: the low-impact exercise is easier on your joints and muscles than running. It’s great for cardiovascular health and gets you outside in the fresh air (something we can all use more of). Plus, walking is a fun way to fill your social battery by catching up with friends on the move.

If you’re looking to shake up your regular walking routine with a challenge or are on a mission to increase your daily steps in 2025, there are plenty of ways to keep things interesting and make walking even more beneficial. Use these expert tips (and the associated product picks) to level up your walking and reap major benefits.

Add Intervals

Joy Puleo, Director of Education at Balanced Body, suggests amping up your walking speed to keep things interesting and boost your workout. “Vary your speed by creating intervals where you are walking at a relaxed pace followed by short intervals increasing speed,” she says. “This will challenge your cardio threshold and increase general cardiovascular health.” Puleo says that speeding up for just 20 to 30 seconds every two minutes of walking can do the trick.

These sleek sneakers offer a low-profile fit, stability, and all-day comfort for miles of walking—even light jogging.

For a cushioned ride, Hoka Bondis are a cult favorite for walkers and runners, available in three widths and six stylish colors.

Keep hands free with this clip-on running belt. Available in three sizes, its stretch pouch fits most phones, keys, and an ID card.

These sleek trainers, designed for walkers, offer a no-frills fit, true sizing, and the support and stability for any pace.

Find Hills

Inclines and declines challenge your muscles differently than flat roads and give your mind something to focus on while your heart rate increases. There are benefits to walking both up and down hills, says Puelo, because the different terrains challenge different muscle groups. If you live somewhere especially flat, look for bridges or even staircases to ascend and descend.

For serious hill workouts, sturdy trekking poles provide stability, reduce leg strain, boost arm movement, and help with balance on steep descents.

These sleek biker shorts feature deep thigh pockets for your phone, a chafe-free design, and a high waistband to keep everything secure and in place.

This lightweight, stretchy vest molds to your body, fitting clothes, a raincoat, and a water bladder for hydration without chafing or shoulder strain.

These ankle socks provide compression for added stability, help prevent swelling, and stop blisters while you walk.

Add weight

As with any form of exercise, increasing the weight you carry makes things more challenging. When walking, it’s important to keep your weight balanced to avoid injury. Wrist and ankle weights are a great way to start by adding a pound or two. For a more strenuous challenge, you can add a weighted vest or backpack.

There’s even a term for the sport of weighted walking: rucking. Nichele Cihlar, Director of Training and Ambassadors at GORUCK, recommends that anyone new to walking or rucking start with a time goal. “Instead of walking 1 mile, try looping around a park or your neighborhood for 20 minutes,” she says. “From there, you can build up by increasing duration or intensity with pacing or elevation. When you’re rucking, it’s best to start with a lower weight and gradually increase as you adapt to the load.” Adding weight doesn’t have to be complicated. Look for items around the house, like water bottles or books, and toss them in a backpack before you head out the door.

These adjustable weights wrap around your wrists or ankles, available in 1 or 2 pounds for an effective weighted walk.

For serious weight training during hikes and walks, this GoRuck pack is designed for sturdy, comfortable weight transport.

This sleek vest looks like a high-tech top and contains tiny weights, adding up to five pounds evenly across your torso.

Bring a Furry Friend

We can all learn from dogs’ enthusiasm for getting outside. While you might not be getting your zoomies out with sprints around the park, letting Fluffy lead the way outdoors (especially when you really don’t feel like it) can help you get in extra steps. Not to mention, leash training is a workout in its own right.

This smart leash extends up to 16 feet, features a quick-release brake, and won’t tangle in your bag.

This reflective dog vest keeps your pet visible during early morning or late-night walks, ensuring safety while they enjoy the park.

This cute doggie pottie bag holder attaches to your leash or belt loop, keeping leakproof bags ready whenever you need them.

The ChuckIt launcher lets you make long-range tosses for your pup. It comes with a ball, but any standard tennis ball will work.

Change Up Your Movements

Walking alone challenges your muscles, but incorporating other functional movements can up the ante further. Puelo recommends adding squats, lunges, and other calisthenics into your walk to mix things up and get other muscle groups working. “For every 15 minutes of walking, stop, do 10 to 15 bodyweight squats and/or lunges, then continue,” she recommends.

The Wunder Trains from Lululemon feature quick-drying fabric, a high waistband, and a secret pocket to stash your keys, keeping you dry and comfortable.

This cropped long-sleeve shirt is breathable, quick-drying, and offers sun protection for your chest, shoulders, and arms in any weather.

This simple pull-over sports bra from Tracksmith offers both style and security, making it the perfect choice for a comfortable workout.

These lightweight, stretchy leggings move with you, whether tackling a hill or deepening your lunges.

Find a Meditative Moment

We’ve covered the physical benefits of walking, but you might feel the psychological effects even more acutely when you start walking regularly. “Walking is associated with breath regulation, decreased anxiety, decreased depression, and increased overall sense of wellbeing,” says Puelo. It’s a great way to escape your typical environment—especially if you’re usually inside a stressful office. Getting some fresh air and enjoying nature, even if it’s just a potted tree on the city sidewalk, can have immediate calming effects. Plus, you never know what you might spot in the way of flora and fauna—take the opportunity to look around and feel a bit of awe at the world.

This inspiring book offers step-by-step walking meditations for beginners and pros, helping you embrace nature and find mental clarity.

These clip-on earbuds deliver great sound while keeping you aware of your surroundings, perfect for music or guided meditation on the go.

Seek a New Route

Changing your route forces you to break out of a routine, which is good for your mind and body. You’ll also discover a new area, whether that’s a neighborhood in your city or a new trail in the mountains. Bring a friend for a shared experience (and to ensure you don’t get lost). Stay curious, and there will always be new places to walk!

Cotopaxi’s lightweight day pack offers stability with chest and hip straps, preventing chafing and fitting lunch and discarded layers on your hike.

Protect your skin on the trail with SPF and a cute visor to shade your face—because style matters too.

Stay safe on your adventures with this compact hand-held alarm, featuring a loud siren and bright strobe light to signal danger.

This advanced smartwatch tracks your activities and location, while the Body Battery sensor helps monitor recovery and readiness for new challenges.