To get enough exercise, you might think you have to go to the gym or sign up for exercise classes It's free, you can do it almost anywhere, and you don't need fancy equipment or a gym membership

Whether you're walking for weight loss or just to rethink your commute, there are many benefits to increasing your daily step count; see here for the many health benefits of walking 30 minutes a day Also, here's a treadmill under your desk that's a great way to increase the number of steps you take at work, as well as an app that rewards you for walking

But how can you turn your daily walk into a workout? We spoke with Craig Mason, coach of the voice-activated fitness app WithU, about how walking workouts are beneficial to overall physical health and the best workouts, including workouts for beginners, intermediate, and advanced walkers Read on to find the best walking workouts to add to your routine

"Walking offers many benefits to people of all fitness levels Walking not only burns calories, helps with weight loss and weight maintenance, but also lowers blood sugar levels and reduces the risk of coronary heart disease," says Morgan Walking at an incline builds muscle strength, so walking can also help build toned muscles in your legs," he says A major benefit of walking is the immediate impact on mental health because it releases endorphins, also known as the happy hormone

Morgan recommends walking/training three to four times a week If you are doing other training such as strength training or running, walk once or twice a week Getting off public transportation a few stops before your destination and choosing stairs over elevators or escalators are also easy ways to get around Here's what happened when a fitness editor walked 10,000 steps a day for a month [Don't wear converse for serious walking I recommend running shoes that provide enough support for walking, Skechers Go Walk walking shoes, or hiking boots for off-road walking

Cell phones have the ability to count steps, but for a more accurate estimate of distance walked and calories burned, it is a good idea to invest in the best fitness tracker on the market

Ready for some walking? Read more

Duration 16 minutes

Warm up: warm up with a 3-minute walk

Roll your shoulders, take a big deep breath in through your nose and out through your mouth

Begin walking with chest up, head high, shoulders down from ears, making sure arms are moving back and forth

Walking training: power walk and intervals

Perform seven one-minute power walks, followed by a 30-second rest

Be sure to slow down around the last 5 seconds of each interval

Cool down: relax and cool down for 3 minutes

Walk slowly, being aware of breathing in through the nose and out through the mouth

Lower your arms to your sides, pull your shoulders back from your ears, and do so slowly while relaxing your body [35] [36] Duration: 24 minutes

Warm up: warm up with a simple 3-minute walk

Roll shoulders back, chest high, breathe in through nose and out through mouth

Check for gluteal activation Each time your feet reach the pavement, put pressure on your buttocks

Walking workout: interval and rest period1

Power walk for 3 minutes

Slow walking rest period for 1 minute

Walking workout: during this phase, return to breathing and lower heart rate Breathe slower and breathe longer to get more oxygen into the body Make sure you have good form and back extension during this phase

Walking workout: interval and rest 1 minute

Power walk 2 minutes

Walking workout: interval and rest 1 minute

Walking training: interval and rest 6 minutes

Power walk 1 minute

As you approach the end, begin to walk a little slower

Take 1 minute of rest time walking slowly

Cool down: 3 minutes of relaxation to cool down

Walk slowly, breathing in through your nose and out through your mouth

Slowly lower your arms to your sides and pull your shoulders back from your ears as you relax your body

Duration 46 minutes

Warm up: warm up your body with a simple 5-minute walk

Roll your shoulders back, lift your chest high, breathe in through your nose and out through your mouth

Gradually increase your pace as each minute of warm-up passes

Walking workout: interval and rest 1

Power walk for 10 minutes

Slow walk rest for 2 minutes

Walking workout: interval and rest 2

Power walk for 10 minutes

Slow walk rest for 2 minutes

Walking workout: 68]

Power walk for 5 minutes

Slow walk for 2 minutes

Walking workout: interval and rest period 4

Power walk for 5 minutes

Slow walk for 2 minutes

Cool down: cool down with 3 minutes of relaxation

Walk slowly, breathing in through the nose and out through the mouth

Not for you; see the results of trying the 12-3-30 Treadmill Workout and Taylor Swift's Treadmill Workout