Walking is a great way to get in shape and improve your heart health. Adding interval training to your walks can increase calorie burn, boost metabolism, and tone muscles. Here are five interval walking workouts to help you reach your fitness goals.
Remember to start gradually and listen to your body, increasing intensity and duration as your fitness level improves. With consistency and dedication, you’ll achieve your fitness goals and enjoy the benefits of a healthier, stronger body.
Workout #1: Power Walking Intervals
Power walking combines brisk walking with intervals of increased intensity, making it an effective workout for sculpting a lean body and burning fat.
- Begin with a five-minute warm-up at a comfortable pace.
- Increase your speed to a brisk walk, where you’re walking at a challenging but sustainable pace. Maintain this brisk pace for two minutes.
- Repeat the cycle of brisk walking for two minutes, followed by a recovery period of one minute at a slower pace.
- Complete five cycles of brisk walking and recovery.
- Finish with a five-minute cool-down at a relaxed pace.
Workout #2: Hill Interval Walk
Walking uphill engages more muscles and increases your workout’s intensity, helping sculpt your legs, glutes, and core.
- Find a hill with a moderate incline, or set your treadmill at a moderate incline.
- Start with a five-minute warm-up on flat ground.
- Begin walking uphill at a challenging but manageable pace. Walk uphill for one minute.
- Descend the hill and walk on flat ground at a moderate pace for two minutes as you recover.
- Repeat the cycle of uphill walking and recovery for five rounds.
- Finish with a five-minute cool-down on flat ground.
See also The #1 Treadmill Workout for Endurance
Workout #3: Speed Interval Walk
Alternating between periods of fast-paced walking and recovery allows you to burn more calories and improve cardiovascular fitness.
- Start with a five-minute warm-up at a comfortable pace.
- Increase your speed to a fast walk, where you’re walking as quickly as possible while maintaining good form. Walk at this fast pace for one minute.
- Slow down to a moderate pace for two minutes as your recovery.
- Repeat the cycle of fast walking and recovery for five rounds.
- Finish with a five-minute cool-down at a relaxed pace.
Workout #4: Walking Lunges Circuit
Incorporating walking lunges into your walking routine adds resistance and targets the leg and glute muscles for a more sculpted lower body.
- Begin with a five-minute warm-up at a comfortable pace.
- Take a large step forward with your right foot and lower into a lunge position, bending both knees to 90 degrees.
- Push off your right foot and bring your left foot forward into the next lunge.
- Continue alternating legs as you walk forward for one minute.
- Take a one-minute recovery walk at a slower pace.
- Repeat the cycle of walking lunges and recovery for five rounds.
- Finish with a five-minute cool-down at a relaxed pace.
Workout #5: Stair Interval Walk
Incorporating stairs into your walking workout adds intensity and targets the lower body and core muscles for a more sculpted physique.
- Find a set of stairs or a stair climber machine.
- Begin with a five-minute warm-up on flat ground.
- Climb the stairs at a brisk pace for one minute.
- Descend the stairs or return to flat ground and walk at a moderate pace for two minutes as your recovery.
- Repeat the cycle of stair climbing and recovery for five rounds.
- Finish with a five-minute cool-down on flat ground.
Frequently Asked Questions About Interval Walking Workouts
What are interval walking workouts?
Interval walking workouts involve alternating between periods of brisk walking and recovery walking or rest. This method is effective for burning calories, increasing cardiovascular fitness, and sculpting lean muscles.
How can interval walking workouts help sculpt a lean body?
Interval walking workouts are great for sculpting a lean body because they elevate your heart rate, boost metabolism, and help burn more calories compared to steady-paced walking. The high-intensity intervals challenge your body and help build muscle, leading to a more toned physique.
Are interval walking workouts suitable for beginners?
Yes, interval walking workouts can be modified to suit beginners. Start at a comfortable pace and gradually increase the intensity and duration of your intervals as your fitness level improves. Always listen to your body and consult a healthcare provider before starting any new exercise regimen.
How often should I do interval walking workouts?
For optimal results, aim to do interval walking workouts at least 3 to 4 times a week. This frequency allows your body to adapt and improve while giving you enough time to rest and recover between sessions. Remember to incorporate variety in your workouts to prevent plateaus and keep your body challenged.
What are some popular interval walking workout routines?
1. Pyramid Intervals:
- Warm up for 5 minutes at an easy pace.
- Walk at a brisk pace for 1 minute, then recover at an easy pace for 1 minute.
- Increase the brisk walking intervals by 1 minute up to 5 minutes, then decrease back down to 1 minute.
- Cool down for 5 minutes at an easy pace.
2. Hill Intervals:
- Find a hilly terrain to walk on.
- Walk uphill at a challenging pace for 2 minutes, then walk downhill or on flat ground at an easy pace for 2 minutes.
- Repeat for 20-30 minutes.
3. Speed Intervals:
- Alternate between a fast walking pace and a moderate pace every 2 minutes for 20-30 minutes.
- Focus on maintaining good form and posture throughout the workout.
