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Fitness Articles  ›  SparkPeople Workouts

Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers

-- By Nicole Nichols, Fitness Instructor
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Intermediate Interval Walking Workout

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About The Author

Nicole Nichols 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 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

  • 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. - 4/23/2014 12:23:17 PM
  • 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. - 2/13/2014 10:31:42 AM
  • I wish the format came in a printable version as I can't remember this! LoL - 1/23/2014 10:04:25 AM
  • 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. - 1/19/2014 9:55:45 AM
  • CINDIPERRON
    Isn't there somewhere to "save" this fitness article for future reference? - 1/17/2014 6:35:56 PM
  • Seems we all have the same question' How do I put this into my fitness tracker. - 1/17/2014 12:47:18 PM
  • 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. - 1/15/2014 6:13:51 PM
  • Sorry to quibble, but "extremely hard" is harder than "very hard." - 1/14/2014 9:38:23 AM
  • 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! - 1/14/2014 8:46:16 AM
  • The best way to add might be to have a pedometer when you walk so that you can track time of walk and speed of walk and incorporate it into the tracker under walking and whatever speed you walked. - 10/22/2013 3:05:03 PM
  • The beginner walk kicked my butt. I was so tired when I finished. It was nice. I love that there is barely any soreness the next day. However, How do i imput this workout in the fitness tracker?

    - 9/27/2013 12:40:09 PM
  • ELLIE84626
    how many calories you think this would burn for a beginner? have never done this but might try, and yeah also no one seems to know how to put this on fitness tracker.... - 8/9/2013 7:12:37 AM
  • 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
  • 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
  • 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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