Challenge Every Muscle with This Walking Interval Workout

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By: , – Kim Truman, Personal Trainer and Nutrition Coach
  :  10 comments   :  72,064 Views

Flowers and trees are pretty, but sometimes a walking workout needs a bit more than scenery to keep things interesting. Incorporating intervals and strength-training moves into a walk not only adds variety, but also challenges your muscles and can boost your metabolism. Dallas-based trainer Kim Truman developed this varied walking workout, which includes three different intervals and three body moves, for people looking to break up their usual walks.
 
Keep boredom at bay today with this fun, heart-pumping workout.

Walking Interval #1 Start at a regular walking pace for a few minutes to warm up your legs. After you feel warmed up, start to pick up the pace, walking as fast as you can for two minutes. Then, slow down your pace for one minute. Repeat this interval five times in a row, for a total of 15 minutes.
 
Strength Move #1: Plank Lie face-down with your hands under your shoulders, and push yourself into plank position on your hands and toes. Hold plank for 20 seconds, then relax for three to five seconds. Repeat this plank series, which targets the abs and shoulders, 10 to 15 times.
 
Walking Interval #2 After completing the first series, resume walking, gradually increasing your pace. This is the middle section of your walk, and it will challenge your stamina with a faster pace. For this interval, walk as fast as you can for one minute, then return to a normal walking pace to recover for one minute. Repeat five times, alternating between a fast and normal pace.
 
Strength Move #2: Toe Touch Start in a standing position with your hands by your side. Squat down, reach down with your hands and touch your toes. Swing your arms up to the sky, jumping up to a hop as you lift both feet off the ground. Do this move 10 to 15 times.
 
Walking Interval #3 Returning to your walk, begin by doing alternating walking lunges for one minute. To do this move, start off with your right foot in front, lunge as deep as you can go, then switch sides. After one minute of alternating lunges, resume walking at a fast pace for four minutes. Use your arms to help increase your speed. Repeat the one minute of alternating lunges and four minutes of fast-paced walking four more times.
 
Strength Move #3: Hip Bridge Lie down on your back with your knees bent, feet flat on the ground and arms extended by your sides with hands face-down on the ground for support. From here, lift your hips up and back down 25 to 30 times. Squeeze at the top of every movement for optimal results. This move targets your abs, glutes and thighs.
 
After completing the whole routine, take a few minutes to stretch—try a standing forward fold—and you’re finished! Do this walking routine and three body moves at least three times a week. 

About the Author
Kim Truman is an all-around trainer and nutrition coach based in Dallas, Texas. She is well-known for her enthusiastic and motivational coaching style, as well as her high-energy workout programs. Discover more about Kim and her mission at www.kimtrumanfitness.com


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Comments

  • 10
    I'd feel embarrassed to do this in my neighborhood. :) - 3/10/2017   3:32:01 PM
  • 9
    I have a walk/strength/stretching workout that includes everything, but nothing is on the ground. It is all standing up and works for me. I can run or walk up my road and do the other exercises outside in my yard. This particular workout is a CD with music and prompts and I have it on my music device and enjoy it.One stretch is using a tree to hold onto. It is great fun to exercise outside. - 2/22/2016   9:45:50 PM
  • 8
    There is no where in my community where I walk to do any kind of planks. And I am certainly not laying down on the ground where others are walking and running. I think this is more for those who walk on a treadmill inside their homes. - 9/15/2015   9:12:02 AM
  • GIBBY551
    7
    I agree with the other comments - where are you walking that you could actually do the strength exercises. I have tried to time intervals when walking outside, but it is too distracting. - 9/1/2015   11:41:35 AM
  • 6
    I would just do the walking segments and leave the strength training to do afterwards at home. - 9/1/2015   11:22:24 AM
  • 5
    Looks like a good one! Saving this for the boardwalk! It looks like a good vacation workout! Thanks! - 9/1/2015   7:45:35 AM
  • 4
    I have to admit I don't get bored walking outside, so much to see, I walk around my hay field usually 2-4 times. I would however get frustrated having to time this and time that, do you carry a stop watch or are you constantly looking at your watch? It sounds like a stressful walk. - 8/31/2015   8:37:36 PM
  • 3
    Great idea but I can't see lying on the bare pavement outside to do the strength moves! Otherwise, I already do intervals of speed while walking. - 8/31/2015   12:52:49 PM
  • 2
    Appreciate the new ideas, but where are you walking that you feel comfortable (and clean enough) to lie down for planks and hip bridges? - 8/31/2015   9:58:38 AM
  • 1
    Fun. Skipping is another way to add intensity and variety. - 8/31/2015   7:16:09 AM

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