All You Need Are 15 Minutes and a Timer For This Interval Walking Workout

Victoria Moorhouse
·2 mins read
Runner woman tying running shoes laces getting ready for race on run track with smartphone and earphones for music listening on mobile phone. Athlete preparing for cardio training. Feet on ground.
Runner woman tying running shoes laces getting ready for race on run track with smartphone and earphones for music listening on mobile phone. Athlete preparing for cardio training. Feet on ground.


When 3 p.m. rolls around, my energy levels are usually at a low - the midday slump is in full effect, and another cup of coffee would only deliver a case of caffeine jitters. What is helpful though, on top of a snack, is giving myself a quick break from answering emails, and logging a short workout. My favorite afternoon option - that doesn't leave me totally drenched and in need of an immediate shower - is a walk around my neighborhood.

Lindsay Wandzilak, a NASM-certified personal trainer and founder of The Daily With Lindsay, says that walking is the main source of recommended exercise for her clients.

A low-impact form of cardio, Wandzilak says that getting the body moving through walking can help improve circulation, lower blood pressure, and strengthen the heart.

"Based on whichever speed or terrain you're walking on, you immediately burn calories and regulate blood sugar," Wandzilak says. "This influences your food intake and encourages healthier cravings for the rest of the day."

And on top of the physical pros - like toned muscles and core activation - walking holds a beneficial mental component. "The brain loves fresh air paired with rhythmic movement. Walking causes the dopamine and serotonin levels in your brain to rise, meaning happier moods and more creative thinking," Wandzilak says.

You can even challenge yourself during your next stroll by adding intervals into the mix. Wandzilak recommends this 15-minute interval walking workout for anyone who wants a spurt of activity, but is short on time.

"Remember, ON means the pace is quick, but still comfortable. OFF is easy and feels like a warmup speed," Wandzilak explains of the workout below. "If you're looking for more of a challenge, I love to pick up the pace on each interval. So, every set of two minutes is a bit faster than the previous one!"

You'll also want to bring along a watch or a phone that can help you keep track of the time. Wandzilak says the first minute of this workout is sufficient as a warmup. Remember to take breaks as you need - listen to what your body is telling you! After the workout, Wandzilak recommends taking 30 seconds to slow down and rehydrate.

15-Minute Interval Walking Workout

  • 1-minute warmup walk to catch your rhythm (OFF)

  • 2-minute ON - aim to shave about 20 seconds off of that warm-up pace

  • 1-minute OFF

  • 2-minute ON

  • 1-minute OFF

  • 2-minute ON

  • 1-minute OFF

  • 2-minute ON

  • 1-minute OFF

  • 2-minute ON - fastest pace yet, finish hard!

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