Increase Your Cardio Endurance With Interval Walking

March 31st, 2017

Fat-Blasting Interval Walking Workout

In our LifeFit community forum, we’ve heard from a lot of women looking to increase their cardio endurance. No matter what level of cardio training you’re at, interval walking is great for your heart, and it will build up your endurance over time. It’s also one of my fat-blasting workouts, so you’ll slim down while building up!

Interval Walking: How To

All you need for this workout is comfortable workout clothes, a good pair of walking or running shoes, and a timer (the one on your phone will work fine). Make sure you have about 30 minutes set aside for this workout. We’re going to try and do it at least 4 times a week for 30 minutes each time.

Warm Up: 5 Minutes

Warm up by walking at a comfortable pace, pumping your arms. As you get closer to 5 minutes, try to increase your speed and intention. Your heart rate should be slightly elevated.

Fat-Blasting Zone: 2 Minutes

For the next 2 minutes, walk as fast as you can, pumping your arms back and forth. This should significantly raise your heart rate and bring you into a fat-burning zone.

Fast-Walk: 5 Minutes

For the next 5 minutes, you should be walking faster than your first 5 but slower than your last 2. Get into a comfortable but brisk pace where your breathing is quickened.

Fat-Blasting Zone: 2 Minutes

These next 2 minutes should be even faster than your last fat-blasting burst. Walk as fast as you can. Push yourself. If you would like and you are able, this is a great time to bring yourself to a jog.

Fast-Walk: 5 Minutes

Bring yourself back down to a brisk walk for the next 5 minutes. You should be able to talk as you walk, but your heart rate will still be up and your breathing will still be quickened.

Fat-Blasting Zone: 2 Minutes

Another burst! Walk as fast as you can. If you jogged last time, jog a little faster this time. Push yourself!

Fast-Walk: 5 Minutes

Go back to the brisk pace that you reached before your fat-blast zone.

Fat-Blasting Zone: 2 Minutes

This is your last fat-blast interval! This is where you should give it all you’ve got. If you didn’t jog before, try it for this last 2 minutes! If you jogged last time, run!

Cool Down: 2 Minutes

Slowly bring yourself down to a comfortable walking pace. Do some arm circles as you walk for a full 2 minutes. If you don’t feel like you’ve brought your heart rate down by the end of the 2 minutes, keep walking slowly until you are breathing normally and you’re eased back into a comfortable state.

Make sure to stretch once you’ve finished your walking workout. This is one of my favorites because it’s so easy to do no matter where you are, and you can really modify it to fit your current activity level, and then ramp up as you get stronger. Have fun with it!

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