Want to see results? Pick up the pace.
Walking for weight loss, but the scale isn’t budging? It’s probably time to mix up your routine.
To get more out of your walking routine, pick up the pace, says Mollie Keitges, senior program manager at Wellmark’s Well for Life Center. "If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks," says Keitges, "If you're less fit, you might alternate leisurely walking with periods of faster walking."
Interval training is basically alternating short bursts of high-intensity aerobic activity with slower, steadier exercise. "This technique delivers big results because it boosts your metabolism," says Keitges. "With interval training, you vary the pace, which gets you out of a workout rut, enabling you to burn more calories and fat, and enhancing your physical and cardiovascular strength. It also reduces the risk of injury from repetitive moves."
The greatest thing about interval training, says Keitges, is that it’s flexible. "Anyone can do it, from the exercise novice to the elite athlete. You can adapt it to your fitness level."
Interval Routines to Try
| Fitness Goal |
Step 1 |
Step 2 |
Step 3 |
Take It Further |
Get started (beginner)
Want to increase your walking speed? Try this routine at least 3 times a week: |
Start with a 5-minute warm up. |
Walk at a moderate pace for 2 minutes. |
Walk as quickly as you can for 1 minute.
Repeat Steps 2 and 3 as often as you can throughout your walk. |
Over time, increase the time you spend walking quickly, and decrease the time you spend walking at a moderate pace. |
Start jogging (advanced walker)
Want to start jogging? Try this routine at least 3 times a week: |
Start with a 5-minute warm up. |
Walk at a moderate pace for 2 minutes. |
Follow your walk with 30 seconds of jogging. Repeat as often as you can over your walk. |
Over time, increase the time you spend jogging, and decrease the time you spend walking. |
Add a challenge
Want to melt about 30% more calories and tone your lower body? Try walking hills.
Find a moderately steep incline, or on the treadmill, set the incline to at least 7%. |
Warm up at an easy pace on a flat surface for 5 minutes. |
Walk hard, uphill, for 30 seconds, walk back downhill. |
Walk hard, uphill, for 1 minute, walk back downhill. |
Continue increasing the time you spend walking uphill (alternating with downhill walking) throughout the course of your walk. |
Get the whole family involved
Make physical fitness fun and a time of play for the entire family. Find a safe place for the whole pack, and try these games. |
Turn your walk into a relay: Take turns running for 30 seconds, or take turns running to the next landmark, such as a lamppost, mailbox, or fire hydrant. |
Add a little healthy competition: Who can be the first to make it to the jungle gym, the swing set, or the drinking fountain? Make it challenging but fun for all ages and fitness levels. |
Have a destination in mind: For example, walk to the park where the real games begin. Come up with a creative obstacle course on the playground equipment. |
Time it: Bring along a watch or stopwatch and make it official. Write down your times and try to break your personal records. |
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Don’t let the heat from the summer sun keep you from getting the exercise you need:
- Be an early riser. Get your walk out of the way first thing in the morning, before it heats up.
- Not a morning person? Take your walk during the evening hours when it’s cooler.
- Stay inside. Find a place for an indoor walking routine when the days are simply too hot – the treadmill, indoor track or gym.
- Listen to your body. If you do walk during a heat wave, be sure to stay hydrated, wear sunscreen and sunglasses, and above all, listen to your body. If you feel lightheaded or dizzy, it’s time to call it a day.
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