30-minute Pyramid Walking Workout

Oct 5

We’re excited to share a new pyramid workout by request!

This 30-minute low impact walking workout is about 3300 steps. It will strengthen your cardiovascular system and tone your arms, back, shoulders, legs, hips, and glutes. The video consists of 5 sets of 5 exercises in a pyramid format. All exercises are done in sets of 20 seconds, 30 seconds, 40 seconds, 30 seconds and 20 seconds.

The five exercises are:

✳️ Side step/Row

✳️ 3-step kick/forward and back

✳️ Grapevine/one arm raise

✳️ Step forward/back with side steps

✳️ Step out with double arm pushout

This workout can be tailored for all levels. Do the exercises at your own pace and build up stamina gradually. This workout can be done as a high intensity interval training (HIIT) session if you do the exercises at a higher intensity (80-90% of your maximal heart rate). A good gauge is the talk test -- you're near your max heart rate if feel out of breath after an exercise round and can talk with some difficulty. (Please check with your doctor before doing HIIT workouts or other exercise.) The rest periods lower your heart rate and prepare you for the next set.

Want to do more pyramid workouts? Try our 25-minute Pyramid Workout and our 30-minute Mother’s Day Pyramid Workout.

Learn more about the benefits of HIIT in our blog Should I be doing High Intensity Interval Training?