Fitness Articles

Walking Workouts with Intervals

Training Programs for Beginner, Intermediate, and Advanced Walkers

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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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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

  • Oh, it was intensity, not speed on a treadmill. My bad! Never mind my post! Sorry! - 4/24/2014 8:58:28 AM
  • 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! - 4/24/2014 8:55:52 AM
  • 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
  • SERENE-BEAN
    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
Popular Calories Burned Searches: Treadmill: 12 km/h (5 minutes per km)  |  Treadmill: 10 km/h (6 minutes per km)  |  Treadmill: 8.5 km/h (7 minutes per km)

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