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 paces to get your heart rate up for maximum benefit from your walk.
What is brisk walking?
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 time intervals 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 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 normal and brisk 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
- Have a drink with you, ideally water
This program should be safe for anyone in good health, but please check these safety guidelines
This is the schedule for the 6 weeks.
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More on brisk walking and exercise planning: