{"id":275828,"date":"2025-07-19T22:25:14","date_gmt":"2025-07-19T22:25:14","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/275828\/"},"modified":"2025-07-19T22:25:14","modified_gmt":"2025-07-19T22:25:14","slug":"at-52-this-30-min-walking-workout-is-how-a-fitness-coach-stays-fit","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/275828\/","title":{"rendered":"At 52, This 30-Min Walking Workout Is How A Fitness Coach Stays Fit"},"content":{"rendered":"

In our overpacked schedules, sometimes we only have time to squeeze in a quick workout<\/a> \u2013 be that a handful of snatched reps<\/a> post-commute or a few hurried kilometers before dinner<\/a>. Thankfully, 30 minutes, including a warm-up and cool-down, is all you need for a heart-and-lung-boosting, endurance-enhancing cardio walking session\u2014all from the convenience of a treadmill.<\/a><\/p>\n

Fifty-two-year-old trainer and fitness coach Won Dolegowski<\/a> is a huge fan of resistance training and building foundational strength<\/a>, but reminds us not to “forget to sprinkle in some cardio<\/a>\u2013your body and heart will thank you.” <\/p>\n

This is her go-to quick cardio workout for staying aerobically fit and consistent with your routine at all ages, “even on busy days and when you’re short on time.” <\/p>\n

Warm up (3 minutes) <\/p>\n

Speed: 2.5 mph<\/p>\n

Incline: 2-3%<\/p>\n

Cardio (24 minutes)<\/p>\n

Speed: 3.2 mph<\/p>\n

Incline: 8-9%<\/p>\n

Cool down (3 minutes)<\/p>\n

Speed: 2.2 mph<\/p>\n

Incline: 0%<\/p>\n

“This workout is great for heart-and-lung health, endurance, recovery, and supporting your strength gains,” Dolegowski explains. She does this routine twice a week but sometimes increases the pure cardio section to 30 minutes. To help you strike the right intensity, she suggests the following:<\/p>\n