Stamina & conditioning · Aerobic base · Beginner · ~30 min

Brisk walk

Low-stress aerobic base work. It adds energy expenditure and recovery-friendly activity without adding much fatigue on top of court sessions.

Photo shows: treadmill walking; outdoors at the same brisk pace works too

▶ Learning the Arm Motion for Power Walking | Power Walking — SIKANA English (YouTube)

More videos: How to do Brisk Walking at Home for Weight Loss & Heart Health? | Benefits of Brisk Walking | MFine (MFine Care) · 10 Minute BRISK WALK | At Home Workouts (Walk at Home)

Starting position

Comfortable shoes, upright posture.

How to do it

1. Start at an easy pace for 3–5 minutes.
2. Build to a brisk pace where you can talk in full sentences but not sing (RPE 3–4/10).
3. Ease off for the last few minutes.

Technique cues

• Quick, short steps
• Arms swing naturally

Common mistakes

• Going too hard (it becomes a hard session)

Easier

Shorter duration (10–15 min).

Harder

Hills or longer duration (40–60 min).

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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