If you hate counting down the minutes on the treadmill or feel like you’re constantly checking your watch when walking outdoors, interval walking can help keep your workout fun and fresh. Change up your usual routine by alternating fast, intense walking with periods of slower strides to allow your body to recover. By doing interval walking for about 20 minutes every other day (do core-strengthening exercises on the days you’re not walking), you can shift your metabolism into high gear and burn more calories and fat than you would if you were working out twice as long at a steady pace.
And there’s a bonus: With interval walking, the higher the intensity of the exercise, the longer the afterburn, meaning that you will keep burning more fat and calories even after you stop exercising! Here are 6 tips to help you get the most out of your interval-walking session:
shoes that will give you proper support, such as walking shoes, cross-training
shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks
that will wick away moisture while keeping your feet dry and blister-free.
- Begin and end
each session with about 5 minutes at a slow pace. This allows your muscles to
warm up before you start doing your intervals and to cool down when you’re
- Do your best to
maintain good posture while you’re walking. Tighten your abdominal muscles and
keep your chest lifted. Avoid leading with your chin while walking; it can
result in neck and back pain.
- With each step,
strike the treadmill or ground from heel to toe and feel your buttocks (glutes)
contract. This strengthens your buttocks and hamstrings (the backs of your
legs) as you walk.
- Remember that
doing anything is better than doing nothing. Start slowly, and then gradually
increase your speed, length of intervals, and total distance.
- If you're not up
to doing interval walking on a given day, be sure to take a recreational walk
for 15 to 20 minutes. You’ll feel refreshed and energized.