Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers

-- By Nicole Nichols, Fitness Instructor

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This walking program uses intervals (short bursts of higher-intensity activity followed by lower intensity recovery periods), which can be a more effective way to train (and burn calories) than exercising at one intensity level. If you're new to walking or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level. Be sure to refer to our Walking Guide for more information and resources for walkers.

Getting Started
Use the FIT (Frequency, Intensity and Time) Principles for a safe and effective workout!

Frequency: Try the walking workout listed three to five times per week, depending on your fitness level. Beginners should do fewer days, while intermediate to advanced walkers can safely do more.
Intensity: Walk at a brisk—not leisurely—pace. Don’t worry about what your pace really is, but do pay attention to your overall intensity, aiming for 5-7 on a scale of 1-10. You’ll find a full explanation of the 1-10 Intensity Scale (known as RPE) below the workouts.
Time: Try to follow the suggested workout guidelines to the best of your ability, which means that you'll gradually increase your walk time as you progress from the beginner to the intermediate and advanced interval workouts.

And remember, always warm up and cool down. Warming up at a slow pace will help prepare your joints, muscles and heart for exercise. Cooling down will prepare your body to return to a resting state, help prevent muscle soreness, and prevent illness and injury.

Beginner Interval Walking Workout

Intermediate Interval Walking Workout

Advanced Interval Walking Workout

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

ONMYWEIGH60

Sounds almost the same idea as Tabata which I love! will be incorporating this on my next power walk. - 12/22/2012 11:26:53 AM
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FITNESSBARB

Excellent common sense article. Slow gradual increases in pace and intensity can avoid injury and pain. Stretching after warm ups can improve flexibility and joint movement. Cross train with weights on off days.
Ft Pro
- 12/22/2012 6:11:15 AM
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RUTHIEHAYNES

I am a total beginner. Just getting out of my apartment and walking the sidewalk at my complex is all I can do. By the time I get home, I am dragging and sweat is pouring down. I pull myself up the stairs totally out of breath. That takes a total of 30 minutes at a steady pace that is I will admid slow. I feel as though that is a huge change for me and commitment is difficult. It is truely all I can do right now. - 11/20/2012 7:29:07 PM
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TREENA1231

How can I get this on my fitness tracker - 4/14/2012 9:37:44 PM
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DALLAS0615

Does the intensity include incline, because I have been doing 1 hr, 4 to 5 times a week with the average incline of about 8 and have not been able to drop a lb. My speed has been around 3.9 miles. Am i just building muscle here, as I have been doing this for over 3 months now. Any suggestions. - 2/7/2012 11:27:27 PM
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KELLYPPR

I need a fitness watch. Can anyone recommend an easy to use and easy to see (I don't want to wear my reading glasses while I walk.) ? - 8/1/2011 8:33:40 PM
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CLTEACHT1

Sounds interesting. I'm going to start trying "intervals" this evening. - 7/11/2011 12:14:41 PM
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SOCKMONKEYMOM

I think some members might be equating the intensity scale with "speed" or "pace." A 2.8 is not the speed on your treadmill, it's just a way to measure how hard you think you're working, on a scale from 1 to 10. The treadmill will record your distance and total time, and from that you can figure out your pace to record in your Fitness Tracker. (I haven't found a Pace Calculator on SP yet; but there are lots of sites online.) For those of us who hoof it in the great outdoors instead, SP has Fitness Maps, a really great feature that helps you figure out your distance and your pace, and a click allows you to add it to your Fitness Tracker. It's found under the Healthy Lifestyle tab, then click on Fitness, then Fitness Maps. - 7/11/2011 7:44:56 AM
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CLAUDECF

How does one log this on the fitness page? - 4/4/2011 9:45:04 AM
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BONNIJMOR

I have been doing the interval training on the treadmill for a few weeks now, and it makes the time go by so much faster, and I find I am not out of breath so much when I am finished.
(since you have the rest periods in between each challenge) I think it is a much better way to workout, and enjoyed reading the article and related posts...:D - 1/16/2011 11:24:45 AM
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MAKINOFASTAR

The numbers they give you are not what you input into your treadmill. The numbers are based on on a scale between 1-10 that you rate how you are feeling during the workout. The scale is below the workout. - 1/3/2011 5:04:48 PM
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BITESET

I tried the intermediate program yesterday. It was a really intense workout for me. I did, however, have to run when I was at 6.5 and at 7! Also, I had to change the 5s to 4.7. At 5 I thought I would fall off the treadmill. :-) - 12/3/2010 8:53:21 AM
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FPIRKLE

I AM 76 AND CAN'T COME EVEN CLOSE TO THE REQUIREMENTS FOR THE "BEGINNER" INTENSITIES. I THOUGHT MY ACTIVITY LEVEL WAS PRETTY GOOD, BUT GUESS NOT.
COULD THERE BE A BEGINNER WORKOUT FOR US WHO ARE WAY OVER THE HILL? RIGHT NOW 2.8 IS MY TOP SPEED AND ONLY FOR A COUPLE MINUTES. - 11/30/2010 1:15:01 PM
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ZIEKEPPLER

This is making my treadmill time much more interesting and it feels a lot shorter. With winter coming on, walking outdoors is becoming difficult so anything that makes the treadmill more fun is welcome. And because of the lower intensity intervals, I can go faster during the high intensity times. Love it! - 11/19/2010 1:22:43 PM
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NESS_FLIP

I really like the look of this. Will definately try it in my lunch break tomorrow! - 6/13/2010 8:43:15 AM
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