Dog Walk - Beginner Cardio Program

The easiest cardio program you’ll ever start is also the one your dog will love the most: walking. No gym membership. No equipment. Just a leash, a pair of shoes, and the discipline to show up. Walking is a great place to start any fitness program. Its upsides are huge compared to the down side. When just starting out the risk for injury is essentially zip. Even if you train for strength training but don’t do any cardio or just want to shed a couple, this is a great place to start.

Stay on the look for in the future for more advance programs!

DISCLAIMER: Before starting any Fitness Program please consult with your doctor to get clearance.

Even if the days don’t say 2x/day it is still recommended that you do. But listen to your body not your ego.

Week 1: Getting Moving

Goal: Build consistency and confidence.

• Monday:
  15-min brisk walk (outdoors or treadmill) 2x/day

  • 5-min stretch

• Wednesday:
  10-min walking + 5-min of anything you find fun!

• Friday:
  15–20-min walk with 30 sec faster pace every 5 min

• Saturday (optional):
  10-min walk 2x/day

Dog Focus: Keep it structured: leash on, little to no pulling, steady pace.

Focus on being present — no phone scrolling. Pay attention to your dog.

Week 2: Building Endurance

Goal: Slightly increase time, introduce intervals.

• Monday:
  20-min walk:
  Alternate 2 min brisk / 1 min slower pace

• Wednesday:
  15-min bike (stationary or outdoor)

  • 5-min walk cool-down

• Friday:
  20-min walk + light hills or stairs if available

• Saturday:
  10–15-min walk + 5-min stretching

Dog Focus: Add in 2–3 short “training breaks” (sit, down, place, or focus work) mid-walk.

You’re building the mindset that this isn’t just exercise — it’s bonding + discipline.

PRO TIP: The cool part about the intervals, it help you build endurance, and the same pace changes teach your dog to adjust to your lead which in turn helps with eliminating leash pulling.

Week 3: Add Variety

Goal: Improve stamina, keep it interesting.

• Monday:
  25-min walk with intervals:
  2-min fast / 1-min moderate x 6

• Wednesday:
  15-min walk or bike ride.

• Friday:
  10-min walk + 5-min stair stepping (slow and steady) + 5-min walk

• Sunday (optional):
  Go for a nature walk or walk with a friend

Pick one walk where you increase pace for a few minutes (like intervals). Example: 2 minutes brisk, 3 minutes normal. Repeat twice.

End with 2–3 minutes of calm walking to cool down.

Week 4: Momentum + Confidence

Goal: Feel proud, energized, and in a groove.

• Monday:
  30-min cardio walk (use a playlist or podcast or audiobook)

• Wednesday:
  20-min bike ride with + 5-min walk

• Friday:
  25-min walk:
  2-min fast / 1-min moderate pace intervals

• Sunday:
  Optional fun movement (bike, hike, swim, any other activity)

Dog Focus: Add variety: change your route, go to a new park, or add small hills.

Keep the structure no matter where you go — dog stays engaged, you stay consistent.

By the end of these 4 weeks, you’ll not only feel stronger and fitter — you’ll have a calmer, happier, more focused dog. That’s the win-win of Strong Dogs, Strong Humans

💡 Tips to Stay Motivated:

• Track your progress (notes app, journal, or calendar).

• Celebrate small wins – every workout is a victory.

• Listen to your favorite music or podcasts during walks.

• Rest days are essential, especially in the beginning to help recover if and as needed. Rest is needed, not a setback.