Walking Trends for Every Fitness Level

Walking may seem like one of the most straightforward ways to exercise, but walking isn’t just walking anymore. TikTok videos, treadmills, and sidewalks are full of people following the latest walking trends, from hot girl walks to Nordic walking to rucking. This variety gives you different ways to get the many benefits of walking – and to find a routine that fits your goals and life.

If you want to mix up your walking routine, try using different paces in your walks. “Japanese walking” comes from a fitness technique called “interval walking training,” which is when you rotate between three minutes of higher-intensity walking and three minutes of lower-intensity walking throughout a 30-minute walk, four times a week. This style of walking can lead to increased fitness, better heart health, and greater leg strength.

If you need good vibes, this is the walk for you. To go on a hot girl walk, head out for a walk (4 miles is the recommended distance, but any distance will do) and think about three things: what you’re grateful for; your goals and how you will achieve them; and, yes, how hot you are. A hot girl walk is about building confidence and taking a break from daily stressors to reflect on the positive things in your life.

Sometimes, it’s nice to have a little help with digestion. Enter: the fart walk. Fart walking was developed by a cookbook author who started walking after dinner to pass gas, though the practice of walking after dinner has been around for centuries. Moving after eating can be an effective way to aid digestion and reduce bloating. It can even help you control your blood sugar. Just make sure you start your walk within an hour of finishing your meal.

Being cozy isn’t just for the couch. “Cozy cardio” is a popular TikTok trend that involves low-impact workouts or moderate-intensity exercise with a side of coziness. Think using a walking pad while watching your favorite television show, jumping rope in fuzzy socks, or lighting some candles next to your treadmill. One of the major benefits of cozy cardio is that it can make exercise more appealing so that you’re more excited to do it.

This military-inspired trend is a great way for civilians to level up their walks. Rucking involves walking with a weighted pack and can help you build fitness, endurance, and strength. To get started, grab a backpack or rucksack and add some weight to it. (Start light and work your way up to heavier loads.) Focus on maintaining a good, upright posture while you walk. As you get stronger, you can add weight, time, and distance to your rucks.

Want to get more out of your walks? Just add poles. Nordic walking was designed as summer training for cross-country skiers, but it can help any walker during any season. To Nordic walk, grab a pair of poles and use them to propel yourself forward. Using poles activates more muscles so you build full-body strength. It also burns more fat, reduces stress on your legs, and helps you cover more ground.

Leave the plans behind and see where the walk takes you. Intuitive walking is about following your intuition. Instead of plugging a destination into a mapping app, head out for a walk and pay attention to where your body and mind want to go. Watch your surroundings and see what grabs you. It’s a practice that helps your mind as much as your body. Mindful walking, like intuitive walking, can help reduce stress and improve your sleep quality and mood.

To do this style of walking, you'll walk for 60 minutes at a brisk pace six times a week, and warm up and cool down for six minutes. You don’t need to follow these numbers to a T to get benefits from 6-6-6 walking. Brisk walking can improve your fitness, strength, and body composition. Picking up the pace can also help your heart health – and maybe extend your life. Choose a set time of day to stick with your fitness goals and turn exercise into a habit.

If you want to make your walk more intense, these are the treadmill settings for you. To do the 12-3-30 treadmill walk, turn up the incline to 12%, set the speed at 3 mph, and walk for 30 minutes. If you’re just getting started, adjust the settings to meet your current fitness level.

The effort you put into a physical activity is measured on a 1-5 scale of heart rate zones – and this trend believes 2 is the magic number. Zone 2 means you’re exercising at a moderate intensity, or around 60%-70% of your max heart rate. You can calculate that number or use the talk test: If you can’t hold a conversation, you’re working too hard. Zone 2 is a popular zone because it can help you increase endurance, burn fat, and build fitness.

Walking offers countless benefits, and all you need to do to access them is wear a pair of sneakers. There are many different ways you can walk, but you don’t need to overthink it or stress about the best way to do it. Even the simplest walk will help you live a healthier life. To set yourself up for success, find ways to walk that you enjoy, mix up your routine, and set realistic daily goals to keep yourself motivated.