Experts Weigh In on the Best Walking Workouts for Your Fitness Goals

From backwards walking to the 12-3-30 challenge, fitness pros share the 'green' and 'red flags' to help you find the right walking routine.

Apr. 1, 2026 at 3:27pm

Got story updates? Submit your updates here. ›

Fitness experts Janet Dufek, PhD, and Kyle Sanchez, PT, DPT, CSCS, break down the pros and cons of popular walking workout trends like backwards walking, the 6-6-6 challenge, 12-3-30, rucking, and the Japanese Interval Walking Method. They provide guidance on choosing a walking routine that fits your fitness level, raises your heart rate, builds endurance, reduces stress, and promotes social connection - while avoiding workouts that may cause pain or injury.

Why it matters

With the rise of walking-focused fitness trends on social media, it's important for people to understand how to evaluate which walking workouts are best suited to their individual needs and goals, whether that's weight loss, muscle building, or simply improving overall health and wellness through increased daily movement.

The details

The experts share 'green flags' to look for in a walking workout, including routines that fit your current fitness level, raise your heart rate into the optimal cardio zone, build endurance over time, reduce stress, and promote social connection. On the flip side, they warn against 'red flags' like workouts that cause pain or use too much weight, which can lead to injury. They also note that while walking can support weight loss, there is no single walking trend guaranteed to produce results - the key is finding a sustainable routine you enjoy.

  • The 12-3-30 walking challenge went viral on TikTok, with over 11,000 people posting their results.
  • Rucking originated as a military conditioning exercise.

The players

Janet Dufek, PhD

A biomechanist and kinesiology professor at the University of Nevada, Las Vegas.

Kyle Sanchez, PT, DPT, CSCS

A physical therapist at Bespoke Physical Therapy.

Got photos? Submit your photos here. ›

What they’re saying

“If you're doing it for heart health, maybe use some sort of wearable like an Apple Watch or an Oura ring to track your heart rate zone.”

— Kyle Sanchez, Physical Therapist

“Find a trend that works for you or simply get up and start walking. Movement is medicine. There's no certified rule for it. Just get moving.”

— Kyle Sanchez, Physical Therapist

What’s next

The new MH 4-Week Walking for Weight Loss Plan was designed to help people incorporate walking into a weight loss routine with intention.

The takeaway

By understanding the 'green flags' and 'red flags' of different walking workout trends, people can find a sustainable routine that aligns with their fitness goals and keeps them motivated to move more each day.