How To Do Interval Walking For Weight Loss
How To Do Interval Walking For Weight Loss

How To Do Interval Walking For Weight Loss

Whether you want to lose weight or get in shape you can do many different exercises. There may be a lot of people who don’t want to do heavy workouts because they are too old or have health problems. If you’re in this group don’t worry. There is an effective way to lose weight right now.

Intermittent or intermediate walking for a set amount of time is all you need to do. You may have heard of intermittent fasting as a way to lose weight but what does intermittent walking mean? Find out what it is and how to do it well by reading about it.

What Is Intermittent Walking?

Intermittent walking is exactly what it sounds like walking at different times. It would help if you walked quickly for the first period and slowly for the second. Each measure is timed to ensure that your energy and weariness levels are equal. If you walk this way you will burn more calories which will assist you lose weight faster.

How To Start Interval Walking

  • Step 1: Warm up for five minutes before you start the workout to get your muscles ready. Light movements or stretching could get you in the mood to work out.
  • Step 2: Walk quickly for 30 seconds.
  • Step 3: Your heartbeat will speed up and your breathing will get deeper as you walk faster.
  • Step 4: After 30 seconds return to your average speed and stroll for 2 minutes and 30 seconds.
  • Step 5: Put all of this together to make the first set.
  • Step 6: Do this set five or six more times.
  • Step 7: After you’re done take a five minute break. This will assist your muscles stay loose and let your body cool down at its own pace.

Practice Advanced Interval Walking Program

If you have been speed walking for a while you are now ready to change things up. Make sure you learn the beginner level before moving on to the intermediate level of occasional walks. The tips below can help you add more force to your workout.

  • Squeeze Down Moderate Walking Intervals: The 30 second moderate walking intervals are meant to give you a break while you walk but they can be squished down to make the practice harder. For example they can be cut down to 20 seconds and then you can do 2 minutes and 30 seconds of very fast walking.
  • Increase inclination: If feasible walk on a slope hill or inclined walkway. When you tilt you use more energy and burn more fat.
  • Add jogging: After 30 seconds of moderate walking go to modest running. Move forward very slowly. Your muscles will stay strong while you jog slowly and you’ll have time to heal.

Tips For Success

These tips will help you get the most out of your speed walking routine

  • Correct Form: Keep your back straight, your shoulders back and your arms moving freely. This will prevent injury and help you make the most of your workout.
  • Hydration: Stay hydrated before, during and after the walk. Bring a water bottle with you especially when it is hot outside or when you’re working out hard.
  • Comfortable Shoes: Wear flexible and soft shoes to avoid blisters and foot pain. The right shoes are important for a pleasant walking experience.
  • Pace Yourself: Find a speed that pushes you but allows you to keep up. You should be able to finish your intervals without getting too tired.
  • Using a Timer: To track your cycles use a timer or an app for interval walking. This will keep you on track and ensure that you’re properly switching between fast walks and rest times.
  • Listen to Your Body: Remember how your body feels as you walk. If something hurts or makes you feel bad, slow down or stop and rest. Pay attention to what your body is telling you.
  • Progressing Gradually: As you improve at interval walking gradually make the periods harder or longer. This keeps your workouts interesting and prevents you from reaching a fitness rut.
  • Variety: To keep your practice interesting change how you walk or add different breaks like walking hills or doing walking lunges. This will prevent you from getting bored and keep you going.
  • Regularity: Make interval walking a regular part of your daily life. Attend three to four weekly classes for the best weight loss and exercise gains.
  • Enjoyment: Above all, I love your interval walking. You can make it more fun by listening to music, going with a friend or trying new paths. If you enjoy it you are likely to stick with your workout and reach your weight loss goals.


Walking at regular intervals is a great way to lose weight while boosting your health in general. Walking for a while then quickly speeds up your metabolism, burns calories and enhances your physical health. Interval walking can be a secure and enjoyable way to work out for people of all fitness levels as long as they follow the correct form, stay hydrated and build their workouts. Put on your shoes plan your walks and start walking to achieve your health goals


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