Brisk walking intervals | a simple 6 week program

Last updated on May 22nd, 2022 at 07:29 am

Improve your cardio fitness and burn some calories with this easy to follow interval walking program.  It uses a mixture of normal and brisk walking intervals to get your heart rate up for maximum benefit from your walk.

Walking intervals – approximate speeds

Interval walking speeds

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At a brisk walking pace, you will be aware that your body is working harder than usual.  You will start to feel warmer and slightly out of breath.  Holding a conversation will not be as easy as it is at normal walking pace.

Progressing over the 6 weeks

As you can see from the chart below, the walking intervals times change over the course of the 6 weeks. Although the walks stay at 20 minutes, the time walking at a brisk pace increases each week.

Mapping your route and timing the walking intervals

The warm up and cool down phases are either the same or roughly equal each week, so the most straightforward thing to do is to walk for 10 minutes then turn around and walk back.  But if you want to use a route planner, you’ll need the distance.  At average walking speeds, the distances covered on these walks would be roughly:

To time the intervals accurately, you can use a fitness watch, phone stopwatch or fitness app, or an ordinary stopwatch.

How often should you walk?

So that your fitness improves enough each week to progress to the next week’s schedule, you should do the walk at least 3 times a week.  If you can manage 4 or 5 times, even better!

Comfort and safety

Make sure you’re comfortable walking:

  • Wear layers so that as you warm up at brisk walking pace you can remove some clothing
  • You don’t need trainers necessarily, but you should wear flat, well-fitting shoes
  • Take a bottle of water with you to ensure you stay hydrated. Read more about hydration.


This program should be safe for anyone in good health, but please check these safety guidelines

Brisk walking intervals schedule

This is the schedule for the 6 weeks.

Brisk walking intervals program chart

Sign up for My Fitness Planner updates and get a link to free printable PDF of this walking program e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

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