Written by: Deepa
3 July 2025
Pyramid walking is an interval based walking program where you will progressively increase & decrease your walking pace & speed. It’s simple, effective, & even suitable for fat loss & circulation improvements.
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You are walking in “intervals” that form a pyramid: Gradual start → Increase speed and pace → Reach maximum speed → Gradual slow down. This structure allows you to maximize cardiovascular and metabolic benefits.
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Pyramid walking is incorporated with interval training which has been shown to increase fat burning & especially belly fat. The change in intensity allows metabolic rate to stay elevated for hours after walking has finished.
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With the gradual shifts in walking speed and pace, you are able to increase blood flow to your legs and heart. This structuring enhances oxygen flow to resonance tissues that the heart is trying to supply.
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You don’t have to go to the gym! Pyramid walking is suitable for all fitness levels! Use short intervals (30sec- 1min) first then progress as you notice an increase in stamina.
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Like cardio, but no stress! Pyramid walking helps to increase heart rate variability & increase lung capacity over time, without the impact of running.
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This rhythmic walk is like a workout for your body, but it helps with calming your mind. The interval structure also helps keep you on point and releases endorphins which helps with both mental clarity and mood.
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Start with 1 min slow walk -> 2 min moderate -> 3 min brisk -> 2 min moderate -> 1 min slow. Repeat for 20-30 min, 4-5 days/week.
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Pyramid walking is more than a walk - its a fat-burning exercise that is heart healthy for your heart & mind. Adding it to your weekly routine will help burn inches from your waistline, & introduce you a new & relaxed method of exercise.
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