Walking is an excellent way to improve your health, and it is as simple as putting one foot in front of the other. This activity offers numerous advantages for your body, weight management, mood, and more. Walking is also the most basic form of transportation available. In this article, we will discuss the benefits of integrating interval walking into your daily routine. Additionally, we will present five effective 10-minute interval walking workouts designed to help you shed fat and enhance your fitness level.
The Top Benefits Of Interval Walking
Walking has the potential to reduce belly fat and enhance your overall heart, mental, and brain health. It is a low-impact exercise, making it an ideal choice for cardiovascular workouts without causing strain on your feet, ankles, knees, hips, or back. However, unless you are severely out of shape, a leisurely stroll around your neighborhood might not be intense enough to burn sufficient calories for weight loss or to significantly improve your heart health.
This is where interval walking workouts come into play. These workouts elevate the intensity level without being overly strenuous, allowing you to maximize the benefits of your walks in a shorter amount of time. Stay tuned to discover how you can begin your interval walking routine today in just a quick 10-minute session!
How To Get Started Interval Walking
These workouts are simple to do no matter your fitness level and don’t require fancy gym equipment. Just get some comfortable walking shoes and head outside or to any basic gym. Start with a very easy five-minute walk to get warmed up—don’t count this time as part of the workout—and then do your interval workout. Afterward, do an easy five-minute walk to cool down and stretch your muscles when you’re finished.
If you’re just starting out, try three times a week and gradually add another interval per week until you’re up to six times a week.
Workout #1
The Routine: This is a great protocol you can use to spice up a regular stroll around your neighborhood. Feel free to do it on flat terrain, or, once you get more conditioned, you can do it uphill or even while wearing a lightweight vest.
How To Do It:
- Do a 5-minute warm-up by walking at a comfortable pace.
- Walk for 30 seconds as fast as you can without running.
- Walk for 30 seconds at a regular pace.
- Repeat this 9 more times.
- Do a 5-minute cool down by walking at a relaxed pace.
Workout #2
The Routine: Walking up a gentle hill is a fantastic way to increase the intensity of your walk without putting lots of stress on your body. It also promotes good walking mechanics and strengthens more muscles than walking on a flat path. Find a stretch of road that goes uphill, or just keep walking up and down a hill at your local park.
You can also use a treadmill if you can’t really find an uphill area or you already have a gym available.
How To Do It:
- Do a 5-minute warm-up by walking at a comfortable pace.
- Walk for 1 minute uphill. (If using a treadmill, aim for a 10 – 15% incline.)
- Walk for 1 minute at a flat level or back down the hill.
- Repeat this 4 more times.
- Do a 5-minute cool down by walking at a relaxed pace.
Workout #3
The Routine: To boost your cardiovascular health and fitness, it’s important to train at the higher ends of your aerobic window. One of the best ways is to spend far more time pushing yourself during your walk than walking at a regular pace. Yet by having little “breaks” where you walk at a regular pace, you still maintain your energy for the fast walks.
How To Do It:
- Do a 5-minute warm-up by walking at a comfortable pace.
- Walk for 1:30 minutes as fast as you can without running.
- Walk for 30 seconds at a regular pace.
- Repeat this 4 more times.
- Do a 5-minute cool down by walking at a relaxed pace.
Workout #4
The Routine: If you really want to challenge your body and crank up the amount of calories you burn, throw in some total-body exercises to stimulate more muscles, build more strength, and burn more fat. By doing it in an interval method, you also increase your cardiovascular demands, which creates far more benefits when you combine it with a typical walk.
How To Do It:
- Do a 5-minute warm-up by walking at a comfortable pace.
- For 10 minutes, do 5 walking lunges on each leg at the start of every minute while walking at a regular pace.
- Do a 5-minute cool down by walking at a relaxed pace.
Workout #5
The Routine: This last interval workout combines the hardest elements of the previous ones to get maximum benefits. We recommend trying the previous ones first and getting used to them before jumping right into this workout.
How To Do It:
- Do a 5-minute warm-up by walking at a comfortable pace.
- For 1:30 minutes, start by doing 5 walking lunges on each leg and then walk as fast as you can without running for the remaining time.
- Walk for 30 seconds at a regular pace.
- Repeat this 4 more times.
- Do a 5-minute cool down by walking at a relaxed pace.
Frequently Asked Questions
What equipment do I need for these interval walking workouts?
Most of these interval walking workouts can be done with just a good pair of walking shoes. Some workouts may include optional equipment like dumbbells or resistance bands for added intensity, but they are not necessary to complete the workouts.
Are these workouts suitable for beginners?
Yes, these interval walking workouts are perfect for beginners as they offer a mix of low-intensity and high-intensity intervals. You can start at your own pace and gradually increase the intensity as you build up your fitness level.
How often should I do these interval walking workouts?
It is recommended to do these interval walking workouts at least 3-4 times a week for best results. However, listen to your body and give yourself enough rest between workouts to prevent overtraining.
Can I incorporate these workouts into my existing exercise routine?
Absolutely! These interval walking workouts can be a great addition to your existing exercise routine. You can do them on their own or incorporate them as a warm-up or cool-down for other forms of exercise like strength training or yoga.
Will these workouts help me tone up fast?
While individual results may vary, these interval walking workouts are designed to help you burn calories, boost your metabolism, and improve your overall fitness level. Consistent practice along with a balanced diet can help you tone up and see results faster.
