Interval Walking Workout

Interval Walking Workout
This walking workout—no dieting required—will melt
off up to 5 inches and 13 pounds in 4 weeks.
Pump up the fun and the fat burn with this 50-minute interval routine created by Lee Scott,
a walking coach and the owner of Wow Power Walking in Toronto. Walking is the foundation of the workout—you’ll walk to warm up, cool down, and recover from the hard effort
of the intervals. But it’s the cardio and strength-training drills (the hard halves of the intervals) that will really help sculpt your body and blast extra calories. Because these 10 moves
focus on your core, you’ll see a big change in your abs. Scott trained 12 women using this
program 4 times a week, and in just a month, one lost 5 inches off her waist! The 11 others
had similarly excellent results, losing inches and pounds while gaining tone and definition.
Do this 50-minute workout 4 times a week. The moves and format
will stay the same throughout, but starting in week 3, you’ll do
longer cardio and strength intervals. Going harder for longer will
boost your muscular and cardiovascular endurance.
WARM-UP
10 minutes
Walk at an
easy to moderate
pace: 5 minutes.
Walk at a brisk
pace: 5 minutes.
50
minutes
total
CARDIO
INTERVALS
COOL-DOWN
10 minutes
Alternate cardio
intervals (“hard”)
with walking
(“recover”). During
recoveries, walk
as fast as you can
while still allowing
your breath
to slow.
10 minutes
Walk, moving from
a brisk pace to a
moderate
to easy pace:
7 minutes.
Stretch calves,
quads,
hamstrings:
3 minutes.
STRENGTH INTERVALS
20 minutes
Alternate strength intervals (“hard”) with walking (“recover”). During recoveries,
walk as fast as you can while still allowing your breath to slow.
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Weeks 1–2
Do each cardio
interval exercise for
30 seconds, then
recover for 30
seconds. Complete
the circuit twice,
for a total of 10
minutes.
● Do each strength
interval exercise
for 30 seconds,
then recover for 30
seconds. Complete
the circuit 4 times,
for a total of 20
minutes.
●
Weeks 3–4
Do each cardio
interval exercise for
60 seconds, then
recover for 60
seconds. Do the
circuit once, for a
total of 10 minutes.
● Do each strength
interval exercise for
60 seconds, then
recover for
60 seconds. Complete the circuit 2
times, for a total of
20 minutes.
●
1
Cardio Intervals
10 minutes
Do each move for 30 or 60 seconds, per the guidelines on p. 1.
SKIP
LUNGE WITH
TWIST
Hop on left leg while bending
right knee up to hip height. Travel
forward, alternating sides.
WALK
Step forward with left foot into
a lunge. Twist torso to the right. Step
right foot to meet left. Alternate sides,
moving forward.
SIDE
SHUFFLE
WALK
Stand with knees bent in a half squat.
Shuffle to the left 4 times, hopping as
legs come together. Stop, then shuffle
to the right 4 times. Alternate sides.
CURB
CLIMB
LATERAL
HOP
With hands on hips and feet
together, hop to the left 12 to 24
inches, then to the right 12 to 24
inches. Repeat.
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WALK
WALK
Step up onto a curb or
stair with left foot, then
right foot. Step down.
Repeat, alternating sides.
WALK
2
20 minutes
Alternate these strength moves with walking, following the time guidelines on the first page of this workout. These moves
are the “hard” part of the interval; walking is the “recover” portion.
1/PUSH-UP
START in plank position, balls of feet and palms on
ground, hands slightly more than shoulder-width
apart. Bend elbows wide, bringing body toward
ground. Straighten elbows to push body up.
Make It Easier: Place hands on a bench or wall and
do push-ups with upper body higher than lower body.
Make It Harder: Lift 1 leg as you do push-ups. Do
3 push-ups with right leg lifted, then 3 with left leg
lifted. Continue alternating sides.
WALK
2/STANDING BIRD DOG
STAND on right leg with left knee bent toward chest and arms at sides,
elbows bent. Extend left leg back and reach arms overhead. Torso and
left leg should be extended about 45 degrees from vertical. Hold for 1
second, then return to starting position. Do on left for 1 interval, then
switch sides for the next interval.
Make It Easier: Extend leg only, keeping hands on hips.
Make It Harder: Extend leg and torso parallel to the ground.
WALK
3/BURPEE
STAND with arms reaching overhead, feet together. Squat low, bringing
hands to ground just outside feet. Quickly jump back with both feet to
plank position. Jump forward again to a low squat. Stand up, extending
arms overhead.
Make It Easier: Step one leg at a time to plank position and then step
forward to squat.
Make It Harder: Add a push-up each time you’re in plank position.
WALK
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4/CURB SQUAT WITH SIDE LEG PRESS
STAND with right foot on top of curb and left foot next to curb, on lower
ground. Press into right foot and straighten right leg. Extend left leg out
to side, left knee and toes facing front. Lower to starting position; that’s 1
rep. Do on same side for 1 interval, then switch legs for the next interval.
Make It Easier: Do on level ground. Skip the squat and simply lift leg to the side.
Make It Harder: Do not touch down extending leg between repetitions—
keep all weight on standing leg for the duration of the interval.
WALK
5/SIDE PLANK
BALANCE on right hand and outside edge of right foot
so that body is in a straight line from head to heels,
with shoulders, hips, and legs off ground. Extend left
arm upward. Hold for duration of interval. Alternate
sides for each interval.
Make It Easier: Rest forearm or knee on ground.
Make It Harder: Lift top leg 6 inches off bottom leg, so
top leg is hovering in the air.
THEN Cool down
for 10 minutes.
Success Stories
“I usually walk twice a week, but I needed
a boost after having a baby. This program
was great!”
—Julie Grinbergs, 40, lost 5 pounds and trimmed
4 inches off her belly in 4 weeks
“I liked that there are different levels for
each move—I could really tell when I was
getting stronger.”
—Missy Westgate, 35, lost 5 inches off her belly
in 4 weeks
“Usually I work out with a buddy, but this
program was easy to do on my own—the
time flew, and I didn’t get bored.”
—Anne Gibson, 53, lost 2 1/2 inches off her belly
in 4 weeks
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Intervals Made Easy
IF YOU HAVE A SPORT WATCH: Use the interval
function. Most watches can be set to beep each
time a certain number of seconds pass.
IF YOU HAVE A SMART PHONE: Download
the free app Gymboss Interval Timer (itunes.
apple.com). Customize your interval length; it
will sound a tone when it’s time to move to the
next exercise.
IF YOU HAVE A WATCH WITH A SECOND
HAND: Walk for half the length of a single
interval, make note of how far you’ve gone,
and then double back to your starting spot—
that’s your 30- or 60-second walk, which you’ll
repeat. Use your watch to time the cardio and
strength moves.
4