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Interval Training for Walkers: Get Fit in Less Time

Interval Walking Plan

Start interval walking today. This 12-week plan, developed by Olson, is for beginner as well as intermediate walkers who are already active on a regular basis. It's geared to improve your cardiovascular health and overall fitness level, as well as tone and strengthen your muscles. Stick to this schedule and watch your calorie intake and in four weeks you'll have more energy, walk faster, and lose weight.

Interval Walking Program

For every workout, walk briskly for the first 5 minutes.  KEY: Walk = Steady Walk; EZ Walk = Easy Walk; SP Walk = Speed Walk

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 SP Walk 1 minute

EZ Walk 3 minutes

Repeat 7 times

Walk 20-30 minutes SP Walk 1 minute

EZ Walk 3 minutes

Repeat 7 times

Walk 20-30 minutes SP Walk 1 minute

EZ Walk 3 minutes

Repeat 7 times

Walk 20-30 minutes Day Off
Week 2 SP Walk 2 minutes

EZ Walk 3 minutes

Repeat 6 times

Walk 20-30 minutes SP Walk 2 minutes

EZ Walk 3 minutes

Repeat 6 times

Walk 20-30 minutes SP Walk 2 minutes

EZ Walk 3 minutes

Repeat 6 times

Walk 20-30 minutes Day Off
Week 3 SP Walk 3 minutes

EZ Walk 3 minutes

Repeat 5 times

Walk 20-30 minutes SP Walk 3 minutes

EZ Walk 3 minutes

Repeat 5 times

Walk 20-30 minutes SP Walk 3 minutes

EZ Walk 3 minutes

Repeat 5 times

Walk 20-30 minutes Day Off
Week 4 SP Walk 4 minutes

EZ Walk 2 minutes

Repeat 5 times

Walk 20-30 minutes SP Walk 4 minutes

EZ Walk 2 minutes

Repeat 5 times

Walk 20-30 minutes SP Walk 4 minutes

EZ Walk 2 minutes

Repeat 5 times

Walk 20-30 minutes Day Off
Week 5 SP Walk 5 minutes

EZ Walk 1 minute

Repeat 5 times

Day Off SP Walk 5 minutes

EZ Walk 1 minute

Repeat 5 times

EZ Walk 15 minutes

SP Walk 5 minutes

Repeat

SP Walk 5 minutes

EZ Walk 1 minutes

Repeat 5 times

Day Off EZ Walk 15 minutes

SP Walk 5 minutes

Repeat

Week 6 SP Walk 6 minutes

EZ Walk 1 minute

Repeat 5 times

Day Off EZ Walk 10 minutes

SP Walk 6 minutes

Repeat

SP Walk 6 minutes

EZ Walk 1 minute

Repeat 5 times

SP Walk 6 minutes

EZ Walk 1 minute

Repeat 5 times

Day Off EZ Walk 10 minutes

SP Walk 6 minutes

Repeat

Week 7 SP Walk 6 minutes

EZ Walk 1 minute

SP Walk 7 minutes

Walk 2 minutes

Repeat

Walk 20-30 minutes SP Walk 6 minutes

EZ Walk 1 minute

SP Walk 7 minutes

Walk 2 minutes

Repeat

EZ Walk 5 minutes

SP Walk 5 minutes

Repeat 3 times

Day Off SP Walk 6 minutes

EZ Walk 1 minute

SP Walk 7 minutes

Walk 2 minutes

Repeat

EZ Walk 5 minutes

SP Walk 5 minutes

Repeat 3 times

Week 8 SP Walk 7 minutes

EZ Walk 1 minute

SP Walk 8 minutes

Walk 1 minute

Repeat

Walk 3 minutes

EZ SP Walk 8 minutes

Repeat 3 times

SP Walk 7 minutes

EZ Walk 1 minute

SP Walk 8 minutes

Walk 1 minute

Repeat

Day Off SP Walk 7 minutes

EZ Walk 1 minute

SP Walk 5 minutes

EZ Walk 1 minute

Repeat

EZ Walk 3 minutes

SP Walk 8 minutes

Repeat 3 times

EZ Walk 2 minutes

SP Walk 8 minutes

Repeat 3 times

Week 9 SP Walk 9 minutes

EZ Walk 1 minute

SP Walk 9 minutes

EZ Walk 2 minutes

Repeat

Day Off SP Walk 9 minutes

EZ Walk 1 minute

SP Walk 9 minutes

EZ Walk 2 minutes

Repeat

EZ Walk 2 minutes

SP Walk 9 minutes

Repeat 3 times

Day Off SP Walk 9 minutes

EZ Walk 1 minute

SP Walk 9 minutes

EZ Walk 2 minutes

Repeat

EZ Walk 2 minutes

SP Walk 9 minutes

Repeat 3 times

Week 10 SP Walk 10 minutes

EZ Walk 1 minute

Repeat 3 times

EZ Walk 1 minutes

SP Walk 10 minutes

EZ Walk 30 seconds

SP Walk 10 minutes

EZ Walk 30 seconds

SP Walk 10 minutes

Day Off SP Walk 10 minutes

EZ Walk 30 seconds

Repeat 3 times

EZ Walk 30 seconds

SP Walk 10 minutes

Repeat 3 times

Day Off EZ Walk 30 seconds

SP Walk 10 minutes

Repeat 3 times

Week 11 SP Walk 12 minutes

EZ Walk 1 minute

SP Walk 12 minutes

EZ Walk 30 seconds

SP Walk 8 minutes

Day Off SP Walk 12 minutes

EZ Walk 1 minute

SP Walk 12 minutes

EZ Walk 30 seconds

SP Walk 8 minutes

SP Walk 12 minutes

EZ walk 30 seconds

Repeat 3 times

Day Off SP Walk 12 minutes

EZ Walk 1 minute

SP Walk 12 minutes

EZ Walk 30 seconds

SP Walk 8 minutes

SP Walk 12 minutes

EZ walk 30 seconds

Repeat 3 times

Week 12 SP Walk 14 minutes

EZ Walk 1 minute

SP Walk 13 minutes

Walk 1 minute

Repeat

SP Walk 14 minutes

EZ Walk 1 minute

SP Walk 13 minutes

Walk 1 minute

Repeat

Day Off SP Walk 14 minutes

EZ Walk 30 seconds

SP Walk 14 minutes

EZ Walk 30 seconds

Repeat

SP Walk 14 minutes

EZ Walk 30 seconds

SP Walk 14 minutes

EZ Walk 30 seconds

Repeat

Day Off SP Walk 14 minutes

EZ Walk 15 seconds

Repeat

Workout by Michele Olson, PhD, Professor of Exercise Physiology at Auburn University, Montgomery, and creator of the exercise DVD Fitness Prescription: Perfect Legs, Glutes, and Abs. www.micheleolsonphd.com

Originally published on FamilyCircle.com in May 2010.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

 

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