5 Trending walking workouts on TikTok, from 'silent walking' to the 12:3:30 workout

TikTok walking workout trends are all about making walking a more intentional, engaging, and at times more challenging form of exercise. Walking is one of the most accessible and low-impact forms of exercise, and getting to 10,000 steps each day has become a global obsession. It’s not difficult to understand why these trends have gone viral.

If you’re already struggling to get your steps in, then maybe these routines can help you out. You could also read our guide on how to walk 10,000 steps a day and conquer your fitness goals. We also have three additional walking workouts that trainer Joy Puleo says can be done during a lunch break.

Walking is good for us. Not only does it make us more physically healthy, but it also has far-reaching mental health benefits. Try one of these five TikTok walking trends and see where your feet take you.

1. Cozy cardio

This popular TikTok trend focuses on a gentler, more comfortable approach to exercise because some people find the ideas of high-impact workouts, busy gyms and running on the street very intimidating. If you like the idea of movement that is enjoyable and self-caring, then this is the type of exercise for you.

The TikTok trend began with creator Hope Zuckerbrow, who is known for creating low-impact movement videos. As well as movement on a walkingpad or one of the best under-desk treadmills, Hope’s videos also focus on setting the mood, including dimming the lights, lighting candles, and wearing comfortable clothes like pajamas or fuzzy socks.

2. Japanese walking

This walking TikTok trend aims to provide a defined structure, although not one including routes, counting steps, or measuring calorie burn. This is simply about walking three minutes fast, three minutes slow, and completing five sets: a total of 30 minutes of walking at varying intensity.

It's the same basic structure as your average Couch to 5K program, alternating between faster and slower movement to allow your body to recover between 'fast' sets. The goal is to get your 10,000 steps in faster, raise your heart rate, and connect with the mental and physical benefits of walking, such as stress reduction, improved mood, and connection with nature.

3. 12:3:30

This particular workout trend went viral on TikTok thanks to Lauren Giraldo, who named it after those three key numerical elements. The ‘12’ stands for the 12% incline that you need to set your treadmill at, the ‘3’ is for the speed in miles per hour, and the ‘30’ is for the number of minutes that you need to walk for.

The idea behind this simple concept is to introduce a small amount of challenge to an otherwise standard treadmill walk. It’s become so popular because of how straightforward it is, as well as the added benefits of elevating your heart rate and engaging your glutes, hamstrings, and calves.

4. Hot girl walk

This exercise routine was popularized by TikTok creator Mia Lind in 2021 and is basically a four-mile outdoor walk with a couple of additionally predefined rules.

The first is to have a mental focus while you’re walking. It could be choosing to think about what you’re grateful for, what your goals are and how you’re going to achieve them. The name of the workout comes from the encouragement to think about how “hot” you are, not just in terms of physical appearance but also about confidence, strength, and self-worth.

The second rule is to listen to an upbeat, confidence-boosting playlist rather than a podcast. The idea behind this is to boost your feelings and make you feel more positive as you exercise. As a result, you’ll discover a mindful and empowering ritual that will do you the world of good.

5. Silent walking

Unlike the hot girl walk trend, the silent walking trend encourages people to walk without any audio distractions. If you’re anything like me, it’s hard to imagine taking a walk without putting in some buds and firing up my favorite playlist or podcast. Maybe I need this trend more than I realize.

The Silent Walking trend is about more than getting your steps in: a report by Michigan State University found 'mindful' walking can “reduce blood pressure and heart rate and create an overall sense of well-being.” It’s all part of a ‘dopamine detox’ and an increasingly common way to practice mindfulness.

If you’ve found yourself trapped in the rat race and hustle of modern life, then hilent walking could be exactly what you need.

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