When you think about cardio fitness, what comes to mind? A HIIT circuit or sprinting on a treadmill, perhaps. While these intense, strenuous workouts are great options, did you know that you don’t have to push yourself so hard to increase aerobic capacity?
Interval walking is proof of that. This movement style offers the benefits you want from a cardio workout in a low-impact, accessible format. Not to mention you can do it anywhere—no equipment necessary.
Let’s chat through what interval walking is, how it’s beneficial, and ways for you to incorporate this technique into your movement routine.
What Is Interval Walking?
Interval walking was created by Japanese researchers in 2007 as a less rigorous—but equally beneficial—alternative to running and other high-intensity exercises. In each interval walking session, you rotate between 3-minute cycles of fast- and moderate-pace walking until you reach 30 minutes (or about 5 cycles of each pace).
The fast-paced walking intervals should hit a speed of at least 70 percent maximal oxygen consumption (VO2 max), while the moderate-pace intervals should slow back down to about 40 percent. Here’s a quick cheat sheet to help you determine which VO2 max zone you’re in:
- 70% VO2 max: Your heart rate noticeably increases, and you can speak a few words, but it requires too much effort to carry on a normal conversation.
- 40% VO2 max: Your heart rate is above resting, but it calms down enough for you to speak in full sentences comfortably without feeling out of breath.
Because interval walking is safe and easy to perform, it’s accessible for a wide range of fitness levels and has a high overall adherence rate. In other words, whether you’re new to exercise or have an established routine, interval walking’s low barrier of entry makes it simple to both start and stick with long-term.
What are the benefits of interval walking?
Like all types of cardio exercise, interval walking can enhance your circulation, respiration, heart function and aerobic capacity. It can also lead to improved quality of life in other ways. For example, in a recent study, researchers followed 50 folks with diabetes, between 30–80 years old, who volunteered for a 5-month exercise program. Half of them were assigned a continuous walking plan, and the other half were assigned an interval walking plan.
After this study, the interval walkers’ quality of life improved in the following areas:
- Lower blood glucose levels to help reduce the effects of hypertension
- Gains in skeletal muscle mass, strength, endurance, and mobility
- Increase in gait speed, balance, and cadence to boost fitness performance
- Stronger metabolic function to promote healthy weight management
Unlike high-intensity circuits, which can be prohibitive to folks with chronic health conditions, interval walking is both safe and low-risk. This makes it ideal for anyone who wants to enhance their cardiovascular fitness and overall health, without elevated injury potential.
How do you practice interval walking?
Interval walking is an adaptable exercise that can be tailored to your specific fitness and mobility levels. You can also do it anywhere with space to move around—outside on the pavement, in the gym on a treadmill, or even in the airport as you wait for a flight.
Below is a framework for how to practice interval walking. Remember: there’s always room to experiment and make adjustments until you find what works best for your needs or performance objectives.
- Start with a brief “warm-up walk” for about 5 minutes at a gentle, leisurely pace.
- Increase to a moderate speed, in which your heart rate quickens and your muscles feel more effort and exertion, but you can still talk comfortably.
- Maintain this pace consistently for 3 minutes, then push the momentum to a fast, brisk speed, in which your heart rate accelerates, your muscles feel a considerable burn, and you can no longer carry on a fluid conversation.
- Maintain this pace consistently for 3 minutes, then ease into your moderate speed.
- Continue alternating back and forth between those two intervals until you hit 30 minutes.
- End the workout with a slow “cool-down walk” until your pulse returns to normal.
Interval walking tips
While interval walking can be done anytime, anywhere, there are a few things you can do to make it more comfortable and safe.
- Wear supportive sneakers and non-restrictive clothes for optimal range of motion.
- Bring a water bottle and remember to hydrate often throughout your workout.
- Allow for flexibility—if 30 minutes is too much at first, start with 15 minutes (about 3 moderate cycles, 3 fast cycles), then build up to 30 minutes as your endurance improves.
- Tune into physical cues—the body communicates, so listen. If your joints hurt, slow the pace. If your feet cramp, adjust the strike pattern. If your muscles feel tense or fatigued, alter the stride length. If you notice dizziness, stop and rehydrate.
Interval walking is the perfect low-impact cardio for your routine
Interval walking is a simple but beneficial and powerful way to enhance cardiovascular health, increase aerobic capacity, boost muscular strength and endurance, or even help regulate blood pressure—all without the strain of a high-impact HIIT circuit. With consistency, this technique can be an effective and enjoyable part of your wellness regimen.
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