Brisk walking in one of the most effective and safe workouts we can do. To create an effective HIIT walking workout, you don’t need special equipment or a gym membership. Using a few simple techniques and your own bodyweight, you can implement an effective routine that strengthens and tones muscles while burning fat.
The options are endless – whether you use the terrain to your benefit – walking briskly uphill for a set of intervals, or using a variety of body weight movements throughout your walk, you can achieve effective results.
Depending on your level of fitness, you can incorporate 3 or 4 HIIT blocks during a 60 minute walking workout. The optimize effectiveness, include a mix of bodyweight exercises such as burpees, pushups, lunges, and squats. Incorporating these exercise for reps or a time interval can easily increase the intensity of a walk by increasing your heart rate.
What does this formula look like in an actual workout? Start by incorporating these bodyweight exercises in three blocks of two to three exercises at 10 to 15 repetitions each. For example: her recommended walking HIIT workout would look like this:
Interval #1:
15-20 minutes of walking at a brisk pace
Stop and complete two of the following exercises for 30 seconds each: burpees, pushups, lunges, planks, or squats
Interval #2:
15-20 minutes of walking at a brisk pace
Stop and complete two of the following exercises for 30 seconds each: burpees, pushups, lunges, planks, or squats
Interval #3:
15-20 minutes of walking at a brisk pace
Stop and complete two of the following exercises for 30 seconds each: burpees, pushups, lunges, planks, or squats
As your fitness level improves, you can incorporate more reps (or longer intervals) and exercises until you work your way up to all 5 exercises every 20 minutes.
By incorporating HIIT along with body weight exercises, you can transform your standard walk into a very effective workout that helps to tone your muscles while burning fat. But as with any exercise, always talk to your physician before starting or changing an exercise routine to make sure it is safe for you.
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