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Brisk-walk intervals

Get fitter, faster · Walking · 28 min

You don't need to run to train hard. Short, punchy fast-walk bursts — up a hill or just at full tilt — lift your fitness with barely any pounding.

How to do it

After warming up, alternate 1 minute as fast as you can walk with 2 minutes easy. Repeat six times, then cool down.

The session

28 minutes total
Easy Vigorous
  1. Warm-up 5 min · easy Easy walk to loosen up.
  2. Fast-walk intervals 6 × (1 min vigorous / 2 min easy) Push the fast minute until talking is hard; stroll the recovery.
  3. Cool-down 5 min · easy Gentle walk to recover.

Good to know

Find a gentle slope for the fast minutes if you can — it turns a brisk walk into a proper fitness booster.