Dog Walk Workout: Intervals, Hills and Bench Moves

The dog needs walking whether you have time or not. Rain, school night, half-term chaos, it does not matter to them. So if you are already out twice a day with a lead in one hand and a child in the other, why not make that time count for you too? A dog walk workout turns a walk you are doing anyway into proper exercise: a few intervals, a hill or two, and some quick moves on a park bench. The kids can come along, and the dog will be delighted.

First, a word on safety (for you and the dog)

A few rules before we start, because a dog and a workout can mix badly if you are not careful:

• Keep the dog under control. If you are doing bench moves, either have the lead looped round your wrist and the dog sitting, or have an older child hold the lead. Never tie a lead to yourself while doing lunges.
• Match the pace to the dog. Puppies, older dogs, flat-faced breeds and dogs in hot weather may not cope with faster walking. If in doubt, check with your vet before adding pace to your walks.
• Watch the ground. Wet leaves and muddy paths are slippery. Save fast intervals for firm, flat surfaces.

The basic dog walk workout (30 minutes)

This is the version I suggest for most parents. It needs nothing but a walk route with a bench and, ideally, a slope.

Part 1: Warm-up walk (5 minutes)

Walk at an easy pace, let the dog sniff, roll your shoulders, swing your arms. This is also when the kids get their wriggles out.

Part 2: Pace intervals (10 minutes)

Alternate 1 minute of brisk walking (fast enough that talking takes a bit of effort) with 1 minute of normal pace. Do 5 rounds. Use lamp posts or trees as markers if that is easier than a watch. Kids love being the “lamp post counter”.

Part 3: Bench circuit (10 minutes)

Find a bench. Do 2 to 3 rounds of:

• Incline push-ups on the back or seat of the bench: 8 to 12 reps
• Step-ups onto the bench seat (if it is sturdy and low): 8 each leg. Harder option: slow down the step down.
• Sit-to-stand from the bench: 12 to 15 reps, standing up without using your hands
• Calf raises holding the backrest: 15 reps

If the bench is wet or wobbly, swap step-ups for walking lunges along the path.

Part 4: Cool-down walk (5 minutes)

Easy pace home, and a quick stretch of your calves and hips against a fence or tree.

Add hills for a bigger challenge

Hills are the easiest way to make a dog walk harder without running. North London is full of them. If you live near Archway you have the slopes up towards Highgate, and the Parkland Walk, a former railway line now a nature reserve, gives you a long, gentle path that is popular with dog walkers. Smaller parks like Whittington Park are handy for a shorter loop with benches.

Try hill repeats: walk briskly up a slope for 30 to 60 seconds, then walk back down slowly. Do 4 to 6 of them. Lean slightly forward from the ankles, keep your steps short and push through the whole foot. If you want more routes, my guide to parks in Archway has plenty of options close to home, and hill running in North London covers bigger hills for when you are ready.

Making it work with the kids in tow

Every parent knows a walk with children and a dog can turn into a slow shuffle. A few things keep it moving:

• Give everyone a job. One child holds the lead on the easy bits, one counts reps at the bench, one picks the next marker for an interval.
• Turn intervals into races. “Fast walk to the gate, nobody runs” works with most ages and keeps the dog safe.
• Let them join the bench moves. Kids can do step-ups and sit-to-stands next to you. They usually do more reps than you.
• Scooters and bikes help. Older children on scooters set a brisk pace without complaining their legs hurt.
• Accept slow days. If the toddler needs carrying, the carry is your workout. Swap sides regularly and keep your tummy gently braced.

For more ways to keep the whole family moving outdoors, have a look at my list of family walks in North London.

A weekly plan around your dog walks

You do not need to turn every walk into a workout. That would be tiring for you and boring for the dog. Here is a balanced week:

• Two walks a week: the full 30-minute dog walk workout above.
• One walk a week: hill repeats.
• Every other walk: normal pace, let the dog sniff, enjoy it.

The NHS explains in its walking for health guide that brisk walking counts as moderate activity, so even your “normal” walks are doing more for you than you think when you pick up the pace.

Where a bootcamp class fits

Dog walks are brilliant for your heart and legs, but they do very little for your upper body, grip and core strength, and they rarely make you lift anything heavy. That is where a class helps. Two dog walk workouts plus one strength-focused class a week is a really well-rounded routine. If you are over 35 and want to stay strong for the next ten years of walks, SYP Built To Last focuses on functional strength: lifting, carrying, getting up and down from the floor. Exactly the things a dog owner with kids needs.

FAQs

Does walking the dog count as exercise?

Yes, if you walk briskly. A slow stroll with lots of sniffing stops is lovely but not very demanding. Adding intervals and hills makes it count for much more.

Can I run with my dog instead?

You can, but build up slowly and check with your vet first, especially for young, old or flat-faced dogs. Many people find brisk walking and hills a better fit with kids along anyway.

What if my dog pulls on the lead?

Do the bench circuit at the start of the walk once the dog has had a sniff, or have another adult or older child hold the lead. A pulling dog during lunges is a recipe for a fall.

How many steps is a 30-minute dog walk?

It depends on your pace and stride, but brisk walking for half an hour adds a good chunk to your daily total. A step counter on your phone will tell you exactly.

Book your first class

When the dog is home and the kids are sorted, come and train with me. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, a maximum of 10 people per class, £15 a class, with easier and harder options for every exercise. You get the timetable when you book. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you want to see how a fully personal plan works, here is how 1-1 training at SYP Fitness works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.