Is Walking a Good Form of Cardio? | Sam Shoe Fitness

Running, biking, swimming. We all know these activities get your heart rate up and are therefore good forms of cardio.

However, there are so many people in and out of the gym that intentionally walk as a form of exercise.

Most people do some form of walking every day, so is it right to consider that as a good form of cardio or even a quality form of exercise?

Continue reading to learn about the benefits of walking and how it fits into your health and fitness goals.

Can Walking be Considered Cardio?

Cardio, as it is typically referred to, is a style of exercise designed to increase your heart rate to improve cardiovascular health, endurance, and burn calories.

There are many who think of only very high intensity exercising as cardio, such as strenuous running or swimming. However, I wouldn’t narrow the scope that much.

To me, any form of intentional movement that raises your heart rate for an extended period of time can be considered a quality form of cardio. For many, this includes walking.

Walking can be a great source of cardio. There are a ton of reasons why walking is a preferred method of cardio for healthy individuals. It can be relatively low intensity, it’s easy on your joints, it’s good for muscle recovery, there are almost no barriers to entry as long as you’re physically capable of it, it can be done in the great outdoors, and so many more.

The active movement of walking will get your heart rate above resting and can promote many of the same benefits that a higher intensity form of cardio will. It’s not only a good source of cardio, it is often highly recommended for clients by trainers such as myself.

 How Intense Does Your Walk Need to Be?

You’ll burn more calories and work your heart harder in a much shorter amount of time with running or biking or swimming as opposed to walking, therefore, walking must be done at as high of an intensity as possible, right? Not exactly.

Walking is great because it can be done at a variety of intensity levels. If you want to spend an early morning taking a leisurely stroll through your neighborhood, that is good cardio. If you want to mimic an Olympic-level walker and get your hips into it, by all means. But there is no one right answer.

One of the most important parts about getting fit and healthy is the consistency that needs to come from your exercise routine. Therefore, if you choose walking as your form of cardio, choose a version of it that you’ll enjoy and stick to long term.

If you need more tips on how to stay consistent, check out How to Stay Consistent With Exercise.

For many of my clients, they want to feel like they’re getting a workout in. For these clients, I usually recommend a zone 2 form of walking. Zone 2 cardio can be easily described for many people as a moderate, conversational pace. This is a practical way to gauge an aerobic workout. You should be breathing harder than you would at rest while still being able to speak in sentences. It’s a great way to get your heart rate up and burn calories while still staying relatively comfortable. But again, there is not one method that outweighs the others, it’s just a common preference.

How Long Should You Walk for Cardio?

Walking length depends entirely on your goals as well as the intensity of your walks.

If you want to keep the walking intensity as low as possible because you’re a beginner and are still getting used to cardio or if you just prefer a gentler walk, it will take longer to burn as many calories than if you picked up the pace.

Walking at a faster pace generally allows you to burn more calories in the same amount of time.

If you spend all day on your feet for a physically demanding job, you may not have to dedicate as much pure exercise time to walking than if you spend most of your days sitting behind a desk.

For someone who is relatively sedentary and wants to walk as their form of cardio, I would suggest 20-30 minutes of walking, at least 4 or 5 times a week depending on the intensity. You do not need to start here, but it is where I would suggest working towards.

Being a certified personal trainer under NASM (National Academy of Sports Medicine), I like to suggest following their guidelines of a minimum of 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week.

For an individual who is on their feet all day for their job, this number may not need to be this high. Try to calculate how much you think you’re walking every day and fill in what you may be missing with dedicated exercise.

How Many Steps Should You Get?

So many people are tracking their steps in the year 2026. Wearables like smart watches make it easier than ever to find out exactly how many you’re taking per day.

There is a very broad range for the amount of steps that you should target per day. But it is important that you’re targeting something. I like to suggest trying to reach between 8,000-12,000 steps per day.

These steps can include your workouts such as walking or running as well as the steps you took in the rest of your day.

This amount of steps should encapsulate the total amount of cardio that you need in a day to stay healthy and reach your cardio goals.

How to Fit Walking Into Your Lifestyle

Fitting walking into your daily routine may be easier than you think.

First of all, it does not have to come in one big change, all at once. You don’t need to go from walking 3,000 steps a day to walking 10 miles a day. You can add walking time and distance incrementally over days, weeks and months.

I suggest walking after every meal, even if for just 10 minutes. A short walk after meals can be an easy way to add movement to your day, and light activity after eating may also help with post-meal blood sugar.

If you find your job or daily routine allows you to get enough steps, you may not need to include any additional scheduled exercise periods, but if it doesn’t, I suggest at least a few dedicated walking sessions per week.

Many of my clients found walking early in the morning to be their preferred form. Many people find that getting outside in the morning helps them feel more energized and gives their day a consistent routine. There is also research to show that getting early morning sunlight can help you get to sleep easier in the evening.

Find a friend or partner to walk with. Go on a walking date. Walking is a great form of cardio if you love to multi-task. You can get your exercise in and talk with someone simultaneously. Two birds with one stone!

Example Walking Schedule for Cardio

Walking schedules will vary based on your goals and the intensity of walking that you plan to do.

An example walking schedule for someone with a sedentary job who has decided to implement walking as their form of cardio may look something like this:

6:30 a.m. - 15 minute leisurely (low intensity) walk around the neighborhood before work

9:30 a.m. - 15 minute leisurely (low intensity) walk on work break

12 p.m. - 20 minutes for lunch and 10 minutes of (low intensity) walking around your office building

5:30 p.m. - 25 minute dedicated workout zone 2 (moderate intensity) walk

7:30 p.m. - 10 minute leisurely (low intensity) walk after dinner

The total minutes dedicated to walking comes out to 75 minutes. This will not even include the walking that you do in your house, to and from your car, or somewhere like the grocery store.

This is an easily achievable daily routine for walking with a sedentary job and should help you to reach around the median goal of 10,000 steps per day.

Final Thoughts: Is Walking Good Cardio?

Walking is not only good cardio, it’s an easy way to implement a positive and healthy lifelong change into your daily routine.

Whether it gets you on the treadmill in the gym, outside with nature, or having a meaningful conversation with someone close to you, you can never go wrong with walking.

If you're ready to build a sustainable workout plan that includes walking or not and evolves with you, I'd love to help. My coaching combines data-driven, realistic workouts, practical nutrition strategies, and accountability designed for busy people. Contact me today to receive your free 7-Day Fat Loss Kickstart Guide, or check out my coaching options and take the first step toward lasting results.

Frequently Asked Questions

Is walking considered cardio?

Yes. Walking can be a form of cardiovascular exercise, particularly when performed at a pace that increases your heart rate and breathing. The intensity of the walk matters, so a brisk walk generally provides a greater cardiovascular workout than a very leisurely stroll.

Is walking good cardio for weight loss?

Walking can support weight loss by increasing your daily calorie expenditure and helping you stay physically active consistently. While higher-intensity activities may burn more calories in less time, walking can be an effective option because it is accessible and relatively easy to incorporate into a regular routine.

How long should I walk for cardio?

The ideal walking duration depends on your fitness level, intensity, and goals. A beginner might start with 10–20 minutes and gradually increase the duration. For general cardiovascular health, working toward the recommended amount of weekly moderate-intensity aerobic activity is a useful goal.

Is brisk walking better cardio than normal walking?

Brisk walking generally provides a stronger cardiovascular stimulus because it raises your heart rate and breathing more than a leisurely pace. However, any amount of walking can contribute to your overall physical activity, and the best pace is one you can perform consistently and safely.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.