Interval Walking Fills in the Walking Gaps with Intense Cross Training

Starting a regular walking routine is one of the easiest ways to get fit. Walking is, after all, as easy as breathing for most people. But getting the most out of walking means raising your heart rate, working more muscle groups, and avoiding the dreaded fitness plateau. Interval walking is one of the best ways to take your walking routine to the next level.

Interval walking means using your regular walking routine as the baseline of your more intense workout. The walking sessions represent your low-intensity workout period, while the intervals are your high-intensity workout period. Interval walking will increase your overall fitness and your cardiovascular health in particular.

Here’s a Basic Interval Walking Routine That Will Really Break a Sweat

When you decide to start interval walking, try to stay within your limits and not overdo it at first. As you get stronger, you can start adding exercises and minutes. Here’s a good beginner interval walking routine to get you started.

In this 30-minute interval walking routine, you will intersperse periods of normal walking with periods of faster, more intense walking.

  • 5-minute warm-up walk, steady pace with strong arm pumping
  • 2-minute fast walk, faster pace to get your heart rate up
  • 5-minute faster walk, getting up to your walking speed limit; you should have trouble speaking in sentences
  • 2-minute super-fast walking, as fast as you can without running
  • 5-minute faster walk
  • 2-minute super-fast walk
  • 5-minute faster walk
  • 2-minute super-fast walk
  • 2-minute cool down, gradually slowing down to a stop

Add Aerobic Exercises for Bigger and Better Interval Walking

Alternating intense activity with slower activity is a great way to burn more calories and get a good cardio workout in a shorter period of time. The beauty of interval training is that you can design your own workout, including biking, push-ups, sit-ups, weight training, swimming, yoga, or any other workout you like.

Whereas walking alone works many muscle groups you otherwise wouldn’t exercise if you don’t walk, interval walking increases the possibilities almost exponentially. Only your imagination sets the limit.