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The 30-Minute Brisk Walk

You’re going to love today’s walk. It’s only 30 minutes, but because you’ll be moving at a brisk pace almost the entire time, it fries fat fast. Long after the SilverSneakers Million Pound Challenge is over, this will be your go-to walk.

“Every minute of this walk, you’ll be getting slimmer, firmer, and stronger,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight.

group of people on treadmills

You’ll also be getting healthier. “Walking 30 minutes a day can cut your risk of developing diabetes by 30 percent,” says Stanten. “If you already have diabetes, walking can help you avoid some of its complications.”

Your heart, lungs, bones, joints, muscles, mood, and waistline will benefit too. How’s that for an effective workout?

Remember: Safety first. If you’re walking outside and listening to our guided audio walk, keep the volume low or use only one earbud. If you’re on a treadmill at the gym, don’t forget to use the safety clip. If you start to feel nauseous or dizzy at any point, ease up or stop. And always drink plenty of water before, during, and after exercising.

Below is a preview of today’s walk that you can listen to in the player above or download at the link below. Use the step rate ranges in steps per minute (spm) and descriptions below to monitor your pace and intensity.


Time: 0:00–3:00
Step Rate: 110–115 spm

Take a casual walk. Your arms can remain at your sides, and it’s easy to carry on a conversation.

Moderate Walk

Time: 3:00–4:00
Step Rate: 120–125 spm

Pick up the pace, like you’re late for an appointment. You should always be able to talk while you’re walking, but it’s getting more difficult at this pace.

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Brisk Walk

Time: 4:00–28:00
Step Rate: 130–135 spm

Now you’re moving. Stand tall. Keep your shoulders back and down. Take short, quick steps—you’ll cover more ground and burn more calories. At this pace, your arms will be pumping, and you’ll find it difficult to carry on a conversation without pausing to catch your breath.


Time: 28:00–30:00
Step Rate: 110–115 spm

Ease back to a casual pace again. Your heart rate will slow, and you’ll be able to talk normally. After your walk, you may want to loosen up with these five stretches. Enjoy the rest of your day!

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.

Find out if you're eligible for SilverSneakers, the fitness benefit that's  included with many Medicare Advantage plans. CHECK YOUR ELIGIBILITY Download Audio