In our overpacked schedules, sometimes we only have time to squeeze in a quick workout – be that a handful of snatched reps post-commute or a few hurried kilometers before dinner. 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—all from the convenience of a treadmill.

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

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.”

Warm up (3 minutes)

Speed: 2.5 mph

Incline: 2-3%

Cardio (24 minutes)

Speed: 3.2 mph

Incline: 8-9%

Cool down (3 minutes)

Speed: 2.2 mph

Incline: 0%

“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:

  • “You should be breathing heavier and breaking a sweat — but still able to hold a conversation.”
  • Keep your heart rate in 60–70% of your max—this is low-intensity Zone 2 cardio: steady, sustainable, and effective. You don’t need a heart-rate monitor. You can do the “talk test” where you can carry a conversation with someone if you had to.
  • Adjust speed/incline to your level—it should feel like work, but not kill you!
  • “I like to do incline walking on the treadmill but your heart has no idea what machine you’re on so do what you enjoy doing,” says Dolegowski. Bike, row, elliptical, Stairmaster etc. Even wear a weighted vest and walk briskly!

“Remember, it never has to be all or nothing! Something is always better than nothing at all, so do what you can with the time you have,” she says.

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Dolegowski also reminds us about the components of a successful workout routine:

  1. Lift weights 3-4 x week and apply progressive overload to your lifts.
  2. Walk every day and get at least 10K steps a day. If you’re not close, just increase by 1000 every week. Get outside for those walks. Or get a walking pad to help.
  3. Get 7-8+ hrs sleep.
  4. Eat at least 30g protein per meal.
  5. Be patient and consistent!

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