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Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers

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  • CHERRY-TREE
    Way too complicated. And indeed, 'very hard' is less hard than 'extremely hard'...
  • HELOVESME4
    Just remember you are repeating the four groups (other than warm up/cool down). Brisk/moderate/fast/slow... the minutes are for 1/2/1/2 . Just keep repeating these groups 4 times.
  • Many questions about entering into the fitness tracker.
    I just take the average time it takes me to do 1 mile and choose that as my "speed"
    Then I manually enter the number of minutes at that speed into the fitness tracker.

    It's not exact, but neither is our perceived exertion level. It's good enough.
    I believe in intervals, whether walking, running or even swimming.
  • My walking consists of mostly indoor walking. On days I walk at work, I listen to music with fast beats.
  • Oh, it was intensity, not speed on a treadmill. My bad! Never mind my post! Sorry!
  • Can anyone walk at speed five? I can't! I find myself having to do a jog at 4.3 only! If you can walk at speed seven, wow! More power to ya!
  • MOIMAGGIE
    @Healthy4Him I love your idea of walking to differing beats of music. I use my ipod as a pedometer and walk with music, but have never thought of varying the tempo. Thanks so much...this will definitely make a positive difference.
  • There are way TOO many steps/variations to remember. And there is obviously a typo or some mistake in the Intermediate list. The Cool Down 5 minutes - the exertion rate is at 6.5. 6.5 is NOT a cool down rate.
  • I wish the format came in a printable version as I can't remember this! LoL
  • I've been doing this kind of workout for over 30 years. Kind of anyway. I just mix different walking speeds and running. Instead of doing each thing for so many minuets I listen to my body.
  • CINDIPERRON
    Isn't there somewhere to "save" this fitness article for future reference?
  • FROMTHISPOINT
    Seems we all have the same question' How do I put this into my fitness tracker.
  • GUNSAFETY
    TO RUTH,you shouldn't be "exhausted".That's worse than no exercise.Walking for general weight loss is all about length of time walking,not a grueling short race.I think you'd be happier and better off walking at an enjoyable pace for an extra 10 or 15 minutes or walk twice a day for shorter times.Just don't quit,we're rooting for you.
  • SERENE-BEAN
    Sorry to quibble, but "extremely hard" is harder than "very hard."
  • I use my iPod to naturally create interval workouts. Since I walk to the beat, I create a playlist that varies in speed, allowing me to change up my effort, pace and stride song by song. These are some of the most enjoyable workouts I have... knowing that I'm working hard, but enjoying being out and moving... challenging myself without making it so difficult I become discouraged.
    LOVE walking!

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