Walking workouts

A walk for every kind of day.

Step outside, walk at home, use the treadmill, or try a structured walking method. Explore different ways to move with Mova.

Get MovaExplore the workouts
All workouts in Mova: a searchable list of walks such as Easy Steady Walk, Long Easy Walk and Brisk Walk with their length, place and effort.

Six ways to walk

Find your kind of walk.

Every walk in Mova belongs to one of these six kinds. Your plan mixes them to fit your week, or you can choose one yourself.

A man in an apricot jacket walks along a tree-lined canal path on a sunny morning.

Outdoors

Outdoor Walking

Head outside and walk at your own pace.

Guided outdoor walks take you from a warm-up to a steady, brisk or longer walk and back down again, with your route recorded if you allow location. Or start a Free Walk with one optional target: time, steps or distance.

Sessions such as
Easy Steady Walk, Brisk Walk, Long Easy Walk, Progressive Walk, After-Meal Walk
Lengths
From 5 to 60 minutes
Guidance
Phases on screen, a sound at each change
You need
Walking shoes and a route you like
Outdoor walking for beginners
A woman marches on the spot on a rug in her living room, one knee lifted and her arms swinging.

At home

Indoor Walking

Try simple movement sessions at home, including walking on the spot.

Follow the movement on screen: marching on the spot, step touches, tap backs, or a supported version holding the back of a chair. Sessions need only a little clear floor, and your steps and time still count.

Sessions such as
Indoor Walk, Small-Space Walk, Supported Indoor Walk, Indoor Step Mix
Lengths
From 5 to 30 minutes
Guidance
The movement and time left on screen
You need
A small clear space; a sturdy chair for supported walks
Indoor walking workouts
A man in an orange T-shirt walks on a compact home treadmill beside a bright window.

On the treadmill

Treadmill Walking

Make treadmill sessions part of your walking routine.

Each phase suggests a speed and incline as a starting point, so you can set the belt to what feels right. Choose easy and brisk walks, a gentle incline, intervals or Japanese Walking on the belt.

Sessions such as
Treadmill Easy Walk, Treadmill Brisk Walk, Treadmill Incline Walk, Treadmill Intervals
Lengths
From 15 to 45 minutes
Guidance
Suggested speed and incline per phase
You need
A treadmill
Treadmill walking for beginners
A woman in a forest-green jacket walks briskly along a riverside promenade at sunset.

Guided by Mova

Interval Walking

Alternate walking intensities in structured sessions.

Short stretches of faster walking alternate with easier recovery, from one minute fast and one easy up to longer blocks. Mova shows what to do now and what’s next, and marks every change with a sound and a vibration.

Sessions such as
Brisk/Easy Intervals, Power Intervals, Treadmill Intervals, Indoor Intervals
Lengths
From 15 to 40 minutes
Guidance
Phase name, countdown, sound and vibration
You need
Nothing extra, or a treadmill for treadmill versions
Interval walking: a beginner's guide
A woman walks briskly in profile across a warm sand-coloured studio set.

Walking method

Japanese Walking

Explore the method that alternates three minutes of brisk and easy walking.

Three minutes brisk, three minutes easy, repeated in rounds between a warm-up and a cool-down. Start with two rounds and build up. The Japanese Walking Foundations Program takes you from two to four rounds over four weeks.

Sessions such as
Japanese Walking Intro, Japanese Walking, Treadmill and Indoor Japanese Walking
Rounds
From 2 to 5 rounds of 3 + 3 minutes
Guidance
Brisk and easy phases with a sound at each change
You need
Nothing extra
How Japanese Walking works
A woman sits tall on a wooden kitchen chair and lifts one knee in a seated march, her opposite arm swinging.

Seated

Chair Walking

Try gentle seated marching and simple chair-based movements.

Sit tall near the front of a sturdy chair and follow the figure on screen: a seated march, the march with arm swings, heel and toe taps, and stepping out with a reach. Some sessions mix in short supported standing parts.

Sessions such as
Chair Walking Foundations, Steady Chair Walk, Chair Walking Builder
Lengths
From 5 to 20 minutes
Guidance
A figure showing each movement, with time left
You need
A sturdy chair without wheels or arms
Chair walking: how to get started

During a walk

More guidance, less figuring things out.

Choose a session and follow its on-screen structure: what to do now, how long is left, and what comes next. A short sound and a vibration mark each change, so you can keep your eyes on the path.

Japanese Walking in progress: BRISK, walk briskly, you can talk but not sing; 1:48 left in brisk; round 2 of 3; next Easy 3:00.
Japanese Walking: the brisk phase, with the next easy phase shown.
Treadmill Easy Walk in progress: warm up, start easy and loosen up; suggested 4.5 km/h at 1% incline; 3:00 left in warm-up.
Treadmill: a suggested speed and incline for each phase.
Seated Walking in progress: Seated march, movement 2 of 4, with a figure lifting one knee at a time while seated; 0:42 remaining; next Arm reaches.
Chair Walking: a figure shows each movement.

App screens show example data.

Walking guides

Curious about a different way to walk?

Our guides explain each method on its own terms, with sessions you can try with or without the app.

All walking guides

Questions about the workouts.

Do I need a treadmill?

No. Treadmill sessions are one option among many. You can walk outdoors, at home or seated in a chair, and your plan uses the places you tell Mova you walk.

What’s the difference between Japanese Walking and Interval Walking?

Japanese Walking is one specific kind of interval walking: three minutes brisk and three minutes easy, repeated. Mova’s other interval sessions use different timings, such as one minute fast and one minute easy, or three minutes fast and two easy. See interval walking and Japanese Walking.

Can beginners use Mova’s workouts?

Yes. Many sessions start easy and short, and your personal plan chooses walks that fit your starting point. If you have a health condition, check with your doctor before you start.

Do I need any equipment?

Most sessions need only comfortable shoes. Treadmill sessions need a treadmill, and seated or supported sessions need a sturdy chair without wheels.

Do indoor and treadmill walks count?

Yes. They have no route, but your steps and walking time still count toward your day and your progress.

Does Mova talk me through a session?

Mova guides you on screen and marks each change of pace with a short sound and a vibration. It doesn’t use spoken coaching.

Find your next walk in Mova.

Different walks, one place to keep moving.

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