Interval walking is a fantastic way to boost your cardiovascular fitness, burn calories, and keep your workouts engaging. By alternating between periods of high-intensity walking and lower-intensity recovery, you can tailor your workout to your fitness level and steadily progress over time. I’ve rounded up the best interval walking workouts for beginner, intermediate, and advanced levels, each with step-by-step instructions for three individual exercises.
Remember to listen to your body, stay hydrated, and wear comfortable walking shoes to support your journey. Whether you’re just starting out or looking to challenge yourself, interval walking can help you stay motivated and improve your overall health and fitness.
Ready to get started? Lace up your sneakers and let’s review the best interval walking workout, according to your fitness level.
Beginner Interval Walking Workout
For those new to interval walking, the key is to start slowly and gradually build endurance and intensity. This beginner workout is designed to ease you into interval training while still providing an effective cardio workout.
1. Warm-up Walk
Start with a five-minute easy walk to warm up your muscles. Maintain a comfortable pace where you can easily hold a conversation. Focus on good posture, keeping your shoulders relaxed and your arms swinging naturally.
2. Gentle Intervals
Walk at a brisk pace for one minute, aiming to increase your speed just enough to feel slightly out of breath. Slow down to a moderate pace for two minutes to recover. Repeat this interval cycle for a total of 20 minutes.
3. Cool-down Walk
Finish with a five-minute slow walk to gradually bring your heart rate down. Use this time to stretch your legs and take deep, calming breaths. Ensure your pace is relaxed and comfortable.
Intermediate Interval Walking Workout
For those with some experience in interval training, this intermediate workout introduces longer, high-intensity intervals to challenge endurance and improve cardiovascular fitness.
1. Warm-up Walk
Begin with a five-minute easy walk to warm up your muscles. Maintain a moderate pace, focusing on good posture and breathing deeply. Gradually increase your pace toward the end of the warm-up.
2. Moderate Intervals
Walk at a fast pace for two minutes, pushing yourself to the point where talking becomes difficult. Slow down to a moderate pace for two minutes to recover. Repeat this interval cycle for a total of 30 minutes.
3. Hill Intervals
Find a route with a slight incline, or use a treadmill with an incline setting. Walk uphill at a fast pace for one minute, then turn around or reduce the incline and walk downhill or on flat ground for two minutes to recover. Repeat this interval cycle for a total of 15 minutes.
Advanced Interval Walking Workout
For those who are comfortable with high-intensity workouts, this advanced routine incorporates longer high-intensity intervals and varied terrains to maximize calorie burn and cardiovascular benefits.
1. Dynamic Warm-up Walk
Start with a five-minute easy walk to warm up your muscles. Gradually increase your pace to a brisk walk, focusing on good posture and deep breathing. Include dynamic stretches, such as leg swings and arm circles, to prepare your body for the workout.
2. Intense Intervals
Walk at your maximum sustainable pace for three minutes, aiming to push yourself to the point of heavy breathing. Slow down to a moderate pace for two minutes to recover. Repeat this interval cycle for a total of 30 minutes.
3. Mixed Terrain Intervals
Find a route that includes both flat and hilly sections, or use a treadmill with varying incline settings. Walk at a fast pace on flat terrain for two minutes, then increase your effort to power walk uphill for one minute. Recover by walking at a moderate pace on flat terrain for two minutes, then repeat the cycle for a total of 20 minutes.
Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
