{"id":39213,"date":"2025-07-04T22:44:11","date_gmt":"2025-07-04T22:44:11","guid":{"rendered":"https:\/\/www.europesays.com\/us\/39213\/"},"modified":"2025-07-04T22:44:11","modified_gmt":"2025-07-04T22:44:11","slug":"this-30-minute-walking-workout-is-how-52-year-old-pt-and-fitness-coach-won-dolegowski-stays-fit","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/39213\/","title":{"rendered":"This 30-minute walking workout is how 52-year-old PT and fitness coach Won Dolegowski 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 kilometres 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>
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52-year-old PT 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> \u2013 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’. <\/p>\n

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

Speed: 2.5mph<\/p>\n

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

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

Speed: 3.2mph<\/p>\n

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

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

Speed: 2.2 mph<\/p>\n

Incline: 0%<\/p>\n

Related Stories<\/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 cardio section to 30 minutes. To help you strike the right intensity, she suggests the following:<\/p>\n