A Trainer’s #1 Daily Interval Walking Workout for Weight Loss — Eat This Not That | XpertsReviews.com

Interval walking is an effective and accessible way to enhance your fitness routine, combining periods of high-intensity walking with low-intensity recovery phases. This method is ideal for those looking to improve their cardiovascular health, increase their endurance, and most importantly, lose weight. Unlike traditional steady-state cardio, interval walking involves alternating between different paces, which increases your heart rate, burns more calories, and keeps your metabolism elevated even after the workout is over.

To practice interval walking, all you need is a good pair of walking shoes and a flat, safe path. The key to interval walking is to alternate between a brisk, fast walk and a slower recovery walk. This can be done by timing your intervals, such as walking briskly for one minute and then at a slower pace for two minutes, or by using landmarks such as streetlights or trees to change pace. The idea is to push your body during the high-intensity intervals and allow it to recover during the low-intensity phases, creating a highly effective cardiovascular workout that can be adjusted to suit your fitness level.

Interval walking is particularly beneficial for weight loss because it creates an afterburn effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at a high rate even after you finish your workout. Plus, the variation in intensity helps prevent plateaus, making your workouts more challenging and your progress consistent. Interval walking can also be easier on the joints than high-impact activities like running, making it a suitable option for people of all ages and fitness levels.

Daily Interval Walking Workout

This daily interval walking workout includes seven exercises designed to maximize calorie burn, improve cardiovascular health, and improve overall fitness. Perform each exercise as described and remember to adjust the intensity based on your fitness level.

Exercise 1: Warm-up walk

Start your workout with a warm-up to prepare your body for the intervals ahead.

1. Start by walking at a comfortable pace.
2. Maintain this pace for 5 minutes to gradually increase your heart rate and warm up your muscles.
3. Focus on your posture, keeping your shoulders relaxed and your core engaged.

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Exercise 2: Brisk walking

Increase the intensity with a brisk walk.

1. After your warm-up, pick up the pace and walk briskly.
2. Walk at this pace for 3 minutes, aiming to increase your heart rate.
3. Swing your arms naturally and maintain good posture.

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Exercise 3: Brisk walking

Push your limits with a brisk walk.

1. Switch from your brisk walk to a power walk, moving as fast as you can without jogging.
2. Hold this pace for 1 minute, focusing on quick, powerful strides.
3. Use your arms to propel yourself forward and keep your core tight.

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Exercise 4: Recovery walk

Let your body recover at a slower pace.

1. Slow down to a comfortable walking pace.
2. Walk at this pace for 2 minutes to catch your breath and prepare for the next interval.
3. Keep moving and focus on deep, steady breathing.

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Exercise 5: Walking on a slope

Incorporate an incline to challenge your muscles.

1. Find a hill or set your treadmill to an incline.
2. Climb the slope at a brisk pace for 2 minutes.
3. If you are outdoors, use the downhill walk as a recovery phase, walking back down at a comfortable pace.

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Exercise 6: Walking with raised knees

Engage your core and lower body with high knees.6254a4d1642c605c54bf1cab17d50f1e

1. Walk at a brisk pace, lifting your knees toward your chest with each step.
2. Perform a high knee walk for 1 minute.
3. Keep your core engaged and avoid leaning back as you lift your knees.

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Exercise 7: Recovery walk

Finish your workout with a cool-down period to lower your heart rate.

1. Slow down to a comfortable, easy walking pace.
2. Walk at this pace for 5 minutes to gradually bring your heart rate back to normal.
3. Focus on your breathing by taking deep, calming breaths.

Incorporate this interval walking workout into your daily routine to maximize your weight loss efforts. By varying the intensity and incorporating different exercises, you’ll keep your body alert and avoid hitting a plateau. Remember to listen to your body and adjust the intensity as needed, and always consult a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions.

Tyler Read, B.Sc., CPT