If you aren’t a big fan of running, are just getting back into the swing of cardio or need to give your joints a break from jogging, walking is a great alternative.
Many people assume walking is a leisurely activity — and it can be. But you also can make it a high-intensity workout by adding intervals.
High intensity interval training has been shown to reduce body fat and improve cardiovascular fitness. These workouts typically alternate between high and low-intensity exercise, which helps boost metabolism and calorie burn (even after the workout is over). You can easily incorporate this style of exercise into your walk by mixing up your pace.
Follow this routine to turn your walk into a HIIT workout. Complete this workout a few times a week and when you feel it becoming easier, increase the amount of time you spend in each interval or begin with a quicker pace.
10-minute HIIT walking routine
Be sure to start with a quick warmup of dynamic stretches, like we do in this warm-up routine.
- 0-4 minutes: Maintain a steady pace. You probably have a walking pace that you’re used to and that’s a great way to kick off your workout. During this interval, feel free to relax and focus on your breathing, taking in your surroundings and preparing mentally for the next interval. Maintain this pace for 4 minutes before moving on.
- 4-6 minutes: Pick up the pace. After 4 minutes of walking at a comfortable pace, it’s time to build up your momentum to a brisk walk. Remember to pump your arms and get your body involved. Keep your head up and look forward without slouching your shoulders or back. Engage your abdominals while keeping your back straight and roll your feet from heel to toe. Maintain this