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Did you know you can easily turn a walk into a HIIT session? All you have to do is take your speed or incline up a notch, says coach Eric Cohen.
Walking HIIT workouts boost cardio and build muscle, all while being low-impact. Here’s how to get started.
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Beginner
Cohen says you can do this routine outside or on a treadmill.
- Slow walk, 4 mins.
- Pump arms, walk moderate pace, 2 mins.
- Slow walk, 1 min.
- Pump arms, moderate pace, 2 mins.
- All-out power walk, 1 min.
- Slow walk, 1 min.
- Repeat 2x.
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Alternating
Trainer Hannah Daugherty says walking HIIT adds variability to your workouts.
- Warm up with lunges, high knees, leg swings, 5 minutes.
- Walk moderate pace, 2 minutes.
- Walk slower pace, 1 minute.
- Alternate intensities for 8-10 rounds.
- Cooldown walk, 5 minutes.
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Treadmill
Trainer TJ Mentus says this routine will get your heart rate up.
- Walk 3.0 mph, no incline, 1 minute.
- Walk 3.5 mph, 1% incline, 1 minute.
- Walk 3.0 mph, 7% incline, 1 minute.
- Repeat 7-10 rounds.
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Incline
From Life Time coach Emma Graves:
- 3 mph, 1% incline, 3 mins.
- 3.5 mph, 2% incline, 1 min.
- 4 mph, 2% incline, 1 min.
- 2 mph, 1% incline, 2 mins.
- 3.5 mph, 4% incline, 1 min.
- 4 mph, 6% incline, 1 min.
- 2 mph, 1% incline, 2 mins.
- 3.5 mph, 6% incline, 1 min.
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Sideways
Dr. Alyssa Kuhn, PT recommends incorporating directional changes to challenge your body and target new muscles.
- Walk sideways, 60 seconds.
- Walk forwards, 30 seconds.
- Walk sideways in other direction, 60 seconds.
- Repeat circuit 5x.
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Speed Walk
This routine will improve muscle strength, says STRIDE trainer Steve Stonehouse.
- Speed walk, 2 minutes.
- Slow walk, 3 minutes.
- Repeat 4x for 30 minutes total.
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1-Hour Sesh
Trainer Jesse Feder suggests this longer routine.
- Walk fast pace, 1 minute.
- Walk moderate pace, 1 minute.
- Alternate for 30 minutes.
- Rest for 5.
- Walk at moderate pace, mild inline, 5 minutes.
- Walk at no incline, 5 minutes.
- Alternate for 30 minutes.
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Hills
Fitness coach Allison Sizemore says you can do this on a treadmill or climb hills outside.
- Warm up walk, 2.5 mph, no incline, 5 minutes.
- Walk 3 mph, 10%/steep incline, 1 minute.
- Walk 3 mph, 12%/steeper incline, 1 minute.
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Floor Work
If you’re on a treadmill, Graves recommends hopping off to do these exercises.
- Walk 2.5 mph, 3 minutes.
- Walk 3 mph, low incline, 1 minute.
- Walk 4 mph, moderate incline, 1 minute.
- Do squats, 1 minute.
- Repeat circuit 3 times.
- Swap in tricep dips, push-ups.