For many, losing weight can feel like an uphill battle. You’re diligently hitting the gym and sweating it out on the treadmill, but the scale stubbornly refuses to budge. If this sounds familiar, consider a new approach that combines the calorie-burning power of cardio with the muscle-building magic of strength training. Meet the dynamic duo of interval walking and strength training, a powerful fitness fusion designed to supercharge your weight-loss efforts and leave those unwanted pounds in the dust.
In this guide, I’ll walk you through the science behind why this winning combination works. We’ll explore the specific benefits of interval walking and strength training, from boosting your metabolism to strengthening your bones. But it’s not just theory; I’ll also provide you with practical strategies for incorporating these exercises into your routine. Then, I’ll show you how to structure effective workouts, whether you prefer to combine them into one session or schedule them on different days. Finally, we’ll wrap up with a sample workout routine complete with exercises and schedules to help you kick-start your weight-loss journey with a powerful punch.
The Benefits of Interval Walking
Improve cardiovascular health
The fluctuating pace of interval walking challenges your cardiovascular system, improving your health and endurance. It’s like giving your heart a workout that strengthens it over time, making everyday activities easier and more enjoyable. Better cardiovascular health reduces the risk of heart disease, lowers blood pressure, and improves cholesterol levels.
Makes workouts interesting
Boredom usually kills workouts. Interval walking adds variety and excitement to your routine. Whether you walk outside and change your speed based on landmarks or use a treadmill and adjust the incline, the constant changes keep your mind and body engaged. This variety helps maintain motivation and adherence to your fitness routine, which are crucial factors in long-term weight loss success.
The benefits of bodybuilding
Build lean muscle mass and burn more calories
Strength training is resistance training that builds and maintains muscle mass. More muscle means a higher resting metabolic rate, which translates to more calories burned even when you’re not exercising. This is essential for losing weight and maintaining a healthy weight. Plus, increasing muscle mass improves body composition, giving you a more toned and defined appearance.
Improve bone density and joint health
Lifting weights strengthens your bones and joints, reducing the risk of osteoporosis and injury. Strong bones and joints mean a more robust body that can handle a variety of physical activities, from daily tasks to intense workouts. Strength training also helps relieve symptoms of arthritis and reduces the risk of fractures as you age.
Improve functional physical condition
Strength training improves overall functional fitness, making daily activities easier and safer. It increases strength, balance, and coordination, which are essential for daily life and overall well-being. Better functional fitness translates into better performance in everyday activities, such as carrying groceries, climbing stairs, or playing with your children, improving your quality of life.
How to Use Interval Walking and Strength Training to Lose Weight
Combine cardio and strength training in one session
Combine strength training and interval walking in one workout for maximum effectiveness. Start with a warm-up to prepare your muscles and prevent injury. Start with strength training to build muscle and increase your metabolism. After your strength training session, switch to interval walking for a high-intensity cardio workout.
There are several benefits to doing strength training first. It allows you to use all of your strength and energy when lifting weights, which allows you to perform exercises with proper form and maximum intensity. This approach also depletes your glycogen stores, so when you move on to cardio, your body taps into fat stores for energy, which enhances fat burning.
For example, you might start with 20 to 30 minutes of strength-training exercises, such as squats, deadlifts, and push-ups. Follow up with 20 to 30 minutes of interval walking, alternating between one minute of brisk walking and one minute of moderate walking. This combination keeps your heart rate elevated while still engaging your muscles.
Plan separate sessions for variety
You can also schedule separate interval walking and strength training sessions on different days. This method allows you to focus intensely on each type of workout, ensuring you get the full benefits of both. For example, dedicate Mondays, Wednesdays, and Fridays to interval walking and Tuesdays and Thursdays to strength training. This approach provides variety in your workouts and avoids monotony, keeping you engaged and interested in your fitness journey.
Consistency is key
Consistency is key to achieving significant results. Aim for at least three to four workouts a week, combining interval walking with strength training. This consistency helps create a sustainable fitness routine that promotes weight loss and long-term health benefits. Track your progress and gradually increase the intensity and duration of your workouts to continue challenging your body and avoid plateaus.
Example of a training program
Warm-up (5 minutes)
- Start with a light cardio exercise for three to five minutes to get your blood flowing and warm up your muscles.
- Dynamic mobility
- Leg swings x 10 each
- Standing rotations x 10 each
- Alternating side lunges x 5 each
- Knee pads x 10 each
- Quadruple pull-ups x 10 each
- Air squats x 10
Bodybuilding circuit (20 minutes)
- Squats (3 sets of 8 to 12 reps)
- Stand with your feet shoulder-width apart and squat down, keeping your chest up and your knees behind your toes.
- Push-ups (3 sets of 10 to 15 repetitions)
- Start in a plank position and lower your body until your chest almost touches the floor, then raise back up.
- Bent-over row (3 sets of 8 to 12 reps)
- Use dumbbells or a barbell. Bend at the hips and knees and pull the weights toward your torso, squeezing your shoulder blades together.
- Lunges (3 sets of 8 to 12 reps per leg)
- Step forward with one leg and lower your body until both knees are bent at a 90-degree angle, then return to the starting position.
- Planks (3 sets of 30 to 60 seconds)
- Hold a plank position with your body straight from head to heels, engaging your core.
Interval walking (20 minutes)
- Minute 1-2: Warm-up walk at a moderate pace.
- Minutes 3-4: Brisk walking (high intensity).
- Minutes 5-6: Slow walk (recovery).
- Repeat the fast and slow walking intervals four more times.
Cooling (5 minutes)
- Finish with a light walk to lower your heart rate.
- Stretch all major muscle groups, focusing on the legs and upper body to improve flexibility and reduce muscle soreness.
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Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer, and Writer. He has been involved in health and fitness for 12 years. Learn more about Jarrod
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