Walking
The most underrated exercise. Low-impact cardio that improves health, aids recovery, and burns calories.
Difficulty
beginner
Category
cardio
Primary Muscles
Quads, Glutes, Calves
Secondary Muscles
Hamstrings, Core
Why Walking Matters
Walking is the foundation of an active lifestyle. It’s low-impact, requires no equipment, aids recovery between hard sessions, and burns a surprising number of calories over time.
How to Get More Steps
- Walk to work or park further away
- Take phone calls walking — stand up and move
- Post-meal walks — 10-15 minutes after meals improves digestion and blood sugar
- Rucking — add a weighted backpack for extra calorie burn and strength benefits
Targets
- Minimum: 7,500 steps per day
- Good: 10,000 steps per day
- Excellent: 12,000+ steps per day
Track your walks and other activities in PT Tracker to see how they contribute to your daily calorie burn.
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Running Shoes | Cushioned, supportive footwear for daily walking | ASICS Gel-Nimbus 26 | Read Review |
| Reflective Vest | Stay visible on early morning or evening walks | Proviz Classic Vest | Read Review |
Variations
- Brisk Walking
- Incline Walking
- Rucking
- Nordic Walking
How many calories does walking burn?
Use our Calorie Burn Calculator to estimate how many calories you'll burn based on your weight and duration.
Track Walking in PT Tracker
Log your sets, reps, and weight with smart suggestions based on your history.
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