Walking Workouts with Intervals

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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Member Comments

How much interval work should you do with a hear condition and high blood pressure? Walking has not made an appreciable difference for me over the last year or so. And no I'm not going to the doctor because the ones I have talked with about exercise are clueless they just want to prescribe pills. Report
Great! Report
this might work on the threadmill..but find it hard outdoors..always looking and need my phone to check the time...can't we just walk fast, slow down,,moderate pace etc...why the exact minutes? Report
Intervals are the way to go! Report
Iíd have to carry a copy of the beginnerís plan with me! Report
TOMATOCAFEGAL
I DO SOMETHING SIMILAR, BUT BECAUSE AFRAID OF FALLING I VARY ROUTINE INSTEAD OF SPEEDS. Report
CACUJIN
I did not see any work outs with this article. Report
I'm trying this one today Report
great article Report
Awesome plan. Report
Great tips! Thanks Report
Walking may be the most effective exercise, some cardio, some strength, and you can enjoy the scenery as you walk. Report
Very helpful Report
Always ready for anything with intervals! Report
Thanks for this info. Greqt! Report


 

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.
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