Of course, one of the most popular workout methods is High-Intensity Interval Training, better known as HIIT. Numerous forms exist, from bodyweight circuits to Tabatas and sprint intervals. Should you be seeking something a little lower in impact and intensity yet very efficient, it’s well worth your attention: Interval Walking. Compared with HIIT, Interval Walking does the same thing—switching from exercise periods to rest—but does it in such a way that is more manageable on the body while raking in some good benefits of better cardiovascular health and a higher burn rate of calories.

Having said that, all HIIT workouts do share these common features:

– High or maximum exercise intensity
– Brief, incomplete rests
– Repeated bouts of work and rest
– Short overall workout time.
– Higher energy expenditure when compared with low-intensity steady-state cardio

Another common factor is pain – a lot of pain. The short bursts of high-intensity exercise and brief periods of rest fill your muscles with lactic acid. This sends your heart rate and breathing skyrocketing. As the workout progresses, these effects intensify making the final stages a real test of both mental and physical endurance.

As a personal trainer with over 15 years of experience, I can attest to the fact that HIIT really works. I use it with many of my clients, in particular, those who really enjoy a tough workout or who need to keep their sessions as short as possible.

Clearly, though, this is the appeal of HIIT—but it’s not for everyone. Older exercisers or beginners and those with chronic medical conditions find HIIT unsuitable and uncomfortable, even dangerous. Additionally, the very fact that it is high-intensity makes the workout repulsive due to the pain.

The good news is that you do not have to bear such intense workouts to get leaner or burn fat. Yes, HIIT is pretty popular and effective; however, it certainly doesn’t come as the only option for reaching your fitness goals.

I will further discuss a gentler workout that works just fine in boosting one’s health and losing flab in the process: interval walking training.

Table of ontents:

• What is Interval Walking Training?
• What Makes IWT Such a Great Workout?
• FAQs
• Overview
• References

What is Interval Walking Training?

IWT, much like any other form of interval training, is based on the alternation of periods of work with brief rests. In contrast to HIIT, it differs by not being ultra-intense during the work periods. You just alternate brisk and slow walking.

For example, you could start with a quick warm-up, walk briskly for two minutes, then slowly for one minute, and repeat for ten cycles within 30 minutes.

Although this may sound too simple to be of benefit, several Japanese research studies nonetheless strongly support IWT benefits, including the following effects:

– Weight loss
– Reduced fat mass
– Better cardiorespiratory health
– Increase in leg strength and endurance
– Reduced blood pressure
– Lower blood glucose
– Improved circulation
– Increased aerobic capacity
– Improved metabolic health

These are not the proprietary benefits of IWT, and most of the effects are obtainable through regular walking. However, interval walking training may give more benefit in less time.

What Makes IWT Such a Great Workout?

Still wondering if interval walking training should become a part of your workout regime? Consider these benefits, then decide for yourself!

Accessibility

Aside from a good pair of comfortable, jolting-absorbent shoes, no special equipment is required to do IWT. You can even do it in your street clothes, which adds to its convenience. In fact, it is this that makes for easy access and hence few barriers to participation, again making sticking with exercise easier. You can squeeze in IWT for the day whether you are at home, in the office, or even when you are traveling. Keep in mind that with any exercise, it is the consistency that does the trick, and IWT makes it so easy to keep up with a regular workout routine.

Low-Cost

Interval walking training is a budget-friendly workout option that doesn’t require much money. You may even be able to do it without spending a dime. Joining a gym or buying home workout equipment can be expensive and sometimes unfeasible. With IWT, there are no costs to incur, eliminating one more barrier to regular exercise. This makes it an accessible option for anyone looking to stay fit without breaking the bank.

Customizability

IWT is very flexible to your current condition and the goals you want to achieve. There are no rules here, and hence you can easily vary several factors to have the right workout. These variables can include:

– Duration of the work periods
– Duration of rest periods
– Speed while walking
– Number of repeats
– Incline/terrain
– Frequency

For instance, if you are a beginner, your IWT workout plan could look something like this:

Walk briskly at 3 mph for one minute.
Then slow down to 2 mph for three minutes.
Do this five times for a total of 20 minutes.
Try to do this three times a week on flat, smooth pavements.

Alternatively, you could try this if you are fit or have some experience with exercise:

Begin with a brisk walk at 4 mph for 3 minutes. Continue by walking slowly at 3 mph for another 3 minutes. Repeat this sequence for six times, accumulating 36 minutes. Such exercises should be completed five times in a week and on rolling, dirt trails.

It would then be possible to gradually raise both the intensity and difficulty levels of the IWT plan with such adjustments. This ensures that there is always a challenge in the exercise and that it is effective.

Low Risk of Injury

Walking is a low-risk activity first and foremost because it’s low impact. Thus, walking has almost no stress on the joints at all. Therefore, walking injuries are hardly ever heard of. This is especially good for older or overweight exercisers who find that conventional HIIT leaves them with sore, painful joints.

This joint-friendliness of walk training, however, also helps out the more experienced exerciser. Intense workouts can beat down your body and put you at risk for acute and chronic injuries. For this reason, substituting a few hard workouts a week with IWT will allow you to continue training while alleviating some of the stress put on your joints.

Enjoyability — Interval Walking

Whereas some find vigorous exercises satisfying and pleasurable to do, others don’t. I’ve had personal training clients tell me that HIIT is “hellish” and that they simply do not wish to do it, even though its potential benefits are enormous.

IWT is the ideal alternative for these exercisers because its more moderate pace translates into less overall discomfort during exercise.

That doesn’t mean there are no downsides to IWT – there are. For example, it won’t get you as much fitness or burn as many calories as a HIIT workout. But if your priority is having fun, not maximizing fitness or fat-burning, then IWT is arguably better.

Social Interaction

Even if you’re doing HIIT with a friend or training partner, you’ll probably be too out of breath to enjoy much social interaction. On the other hand, the more relaxed pace of interval walking training means that you will be able to talk more easily.

It can make the experience of fitness more enjoyable and help the time go by a bit easier because it’s a slight distraction. Given that there might be some actual gain from social support during exercise, this in itself is a very valuable benefit. You can chat while walking and really make the workout experience much nicer, which will motivate you to continue because it’s enjoyable.

Recovery Aid — Interval Walking

You cannot spend all your life training hard. If you do, you will eventually fall into a state recognized as overtraining, where your pace of working out overwhelms your body’s capacity to recover. Overtraining can lead to fatigue, overuse injuries, loss of motivation, and reduced fitness, from which it can take weeks or even months to recover.

Avoid overtraining and keep your condition. That is to say, just try to replace 1-2 hard workouts a week with IWT. IWT is not necessarily tiring, but rather it can be regenerative exercise. Besides, you may use IWT for the active recovery between hard sessions or for a deload phase—being in shape but giving the body a rest, so to say.

Outdoor Enjoyment

The benefits of outdoor, or “green,” exercise on psychological health are numerous. This will help decrease stress and anxiety, enhance your mood, and raise cognition. In a nutshell, outdoor workouts do really feel good for the body and mind.

You can do this kind of interval walking training on a treadmill, but taking your exercise outdoors with some fresh air and time in nature will reap more benefits. You certainly don’t have to go way out into the wilderness—just walk around the block in your neighborhood. This will give you fresh air, nice scenery, and a change of environment that can make your workout much easier and beneficial.

FAQs — Interval Walking

What is interval walking?

Interval walking is a form of training where you walk in segments that consist of intense walking and full recovery. You can walk briskly for several minutes and recover for a minute, then repeat the process. This boosts your fitness, calorie-burning powers, and cardiovascular functions.

How long should an average session of interval walking last?

On average, an interval walking session will be from 20 to 45 minutes, depending on how fit you are or what your goals are – if you are a beginner, you may want to start shorter and gradually increase the length.

Do I need special equipment to interval walk?

No, you don’t need any special equipment. A good, comfortable pair of shoes with some support will suffice. You can do it inside on a treadmill or out in nature, so it’s convenient for most.

Can it help with weight loss?

Yes, it can. Thus, by altering brisk and slow walks, one can increase the number of calories the body burns. This keeps the metabolism boosted, and when combined with a healthy diet, can prove to be an efficient weight loss program.

Is interval walking recommended for beginners?

Yes, it is suitable for beginners. You can modify the length and intensity of the intervals based on your fitness level. You could start with more minimal intervals and raise the intensity as you grow in endurance.

How often should I do interval walking?

For optimal results, do interval walking 3 to 5 times a week. This frequency provides for good consistency of exercise while allowing time for your body to recover. Modify the frequency based on your personal fitness goals and schedule.

Can you do interval walking on a treadmill?

Yes, you can do interval walking on the treadmill. All you need to do is adjust the speed settings between brisk and slow walking. With a treadmill, you are provided with controlled environments and a fixed, consistent pace.

Are there any benefits associated with conducting interval walking outdoors?

Yes, there are more benefits to walking outdoors with the fresh air and natural scenery really elevating your mood and easing stress. Outdoor walking will also give you a variety of terrains to walk on, which adds a bit of challenge to the workout.

What kind of clothing should I wear when doing an interval walk?

Wear comfortable, supportive shoes that are good for walking. Wear breathable, moisture-wicking fabrics to keep you comfortable moving. If walking outside, dress for the weather.

How can I keep track of my progress with interval walking?

Keep track of the length and intensity of your intervals, also noting any changes in your fitness level. Using a fitness tracker or app can help you log your workouts and set goals.

Overview — Interval Walking

You don’t have to push yourself to the limit to get fit and lose weight, although you can if you want! Moderate exercise provides many of the benefits of more intense workouts but is often safer, easier on your joints, and better for beginners and older exercisers. Additionally, Interval walking training (IWT) offers an effective way to stay active and improve your health without the discomfort and risks associated with high-intensity workouts.

You don’t need to give up HIIT if you enjoy it, but it’s not mandatory either. IWT can be a great addition to your fitness routine, offering variety and a more relaxed approach to staying in shape. By incorporating IWT into your regimen, you can achieve your fitness goals while enjoying the process and reducing the risk of injury.

Try interval walking training for a gentler path to fitness and health, and enjoy the benefits of a more relaxed, yet effective, workout routine. It’s a sustainable and enjoyable way to stay active, whether you’re new to exercise, recovering from an injury, or simply looking for a change. Remember, the key to long-term fitness is finding activities you enjoy and can stick with, and IWT might just be the perfect fit for you.

Other Walking Articles:

• 2 Miles Walking a Day: Reveal How This Simple Habit Can Transform Your Health
• Walking Time for a Mile

References:

• Skelly LE, Andrews PC, Gillen JB, Martin BJ, Percival ME, Gibala MJ. High-intensity interval exercise induces 24-hour energy expenditure similar to traditional endurance exercise despite reduced duration. Appl Physiol Nutr Metab. 2014 Jul;39(7):845-8. doi: 10.1139/apnm-2013-0562. Epub 2014 Feb 6. PMID: 24773393.
• Kitajima K, Oiwa A, Miyakoshi T, Hosokawa M, Furihata M, Takahashi M, Masuki S, Nose H, Okubo Y, Sato A, Yamazaki M, Komatsu M. Interval walking training in type 2 diabetes: A pilot study to evaluate the applicability as exercise therapy. PLoS One. 2023 May 18;18(5):e0285762. doi: 10.1371/journal.pone.0285762. PMID: 37200321; PMCID: PMC10194951.
• Okamoto T, Hashimoto Y, Kobayashi R. Effects of interval walking training compared to normal walking training on cognitive and arterial function in older adults: a randomized controlled trial. Aging Clin Exp Res. 2019 Oct;31(10):1451-1459. doi: 10.1007/s40520-018-1093-8. Epub 2018 Dec 18. PMID: 30565191.
• Tsuda K, Hayashi E, Kamiya K, Kudo A, Kakihana H, Nakayama S, Ito Y, Saito M, Nukui Y, Hoshiga M, Tamaki J. Effects of interval-walking training on blood pressure in Japanese older adults. J Sports Med Phys Fitness. 2023 Mar;63(3):492-502. doi: 10.23736/S0022-4707.22.14263-5. Epub 2022 Oct 14. PMID: 36239289.
• Powell KE, Heath GW, Kresnow MJ, Sacks JJ, Branche CM. Injury rates from walking, gardening, weightlifting, outdoor bicycling, and aerobics. Med Sci Sports Exerc. 1998 Aug;30(8):1246-9. doi: 10.1097/00005768-199808000-00010. PMID: 9710864.
• Lahart I, Darcy P, Gidlow C, Calogiuri G. The Effects of Green Exercise on Physical and Mental Wellbeing. Int J Environ Res Public Health. 2019 Apr 15;16(8):1352. doi: 10.3390/ijerph16081352. PMID: 30991724; PMCID: PMC6518264.
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