Brisk walk target calculator

Brisk walking is the easiest way to meet the 150 minute guideline. Choose your days and see how long each walk should be, and how to tell it is brisk.

Your details

A brisk walk target

30 min

on 5 days a week

Brisk meansabout 100 steps a minute or more
Or 3 mpha mile in 20 minutes
Minutes still to find this week90, about 18 extra brisk minutes on each of your 5 days
Is it brisk?count your steps for 15 seconds and add the number to check

The talk test works too: you can talk but not sing. Count your steps for 15 seconds and multiply by 4; 25 or more is brisk.

If walking briskly brings on chest pain or unusual breathlessness, stop and see your GP. Call 999 if pain does not settle with rest.

The working

Splitting 150 minutes

150 minutes over 5 days is 30 minutes a walk. If you already do 60, you have 90 to find. Brisk starts at about 100 steps a minute (Tudor-Locke 2019), or 3 mph: a mile in 20 minutes.

Count 28 steps in 15 seconds and that is 112 a minute: brisk. At 33 (132 a minute) the walk is vigorous, so each minute counts as two and 15 minutes on 5 days reaches the 75 vigorous minutes the guidelines also accept. With 30 minute walks, the 90 minutes still to find is 3 more brisk walks.

Three checks

Is my walk brisk?

Check	Brisk if
Talk test	you can talk but not sing
Step count	25 or more steps in 15 seconds
Speed	3 mph or faster

Fitting it in

Small pieces count

Ten minute walks add up just as well
Walk part of the commute
Walking meetings or calls
A brisk loop before dinner

Read with care

What this cannot tell you

MobilityIf brisk is hard, any walking is still good for you.
Heart and lung conditionsAsk your GP or rehab team about your target.
StrengthThe guideline also wants strength work twice a week.

Questions

Common questions

What counts as a brisk walk?

About 3 mph or 100 steps a minute: you can talk but not sing.

How many minutes of brisk walking a day?

Around 20 to 30 minutes most days reaches 150 a week.

Do short walks count?

Yes. Every bit of activity counts.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.