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Think walking is not a difficult workout? Matt NolanA principal curriculum leader and instructor at Bally’s in New York City, he wants a different opinion. In fact, he encourages people who don’t like running to come to class and walk the running portion and get an equally good workout.
To give you an idea of what to expect from a HIIT walk, he’s put together this heart-pumping sample treadmill walking workout.
“This is something you can do with me in any of Barry’s classes,” he says of his interval walking routine. “Remember, if you’re not already a runner, you can walk the entire class.”
You can also take it off the treadmill. “If they’re outdoors and there’s no incline, I want them to run faster,” he says. Play with your speed when your workout requires a change of incline. Dial up or dial down the intensity.
This easy 10-minute routine is great as an addition to strength training or as an efficient way to pack in more steps, says Nolan.
10 minute interval treadmill walking workout
- 0-1:00: Warm up: 2-3 mph, 5% incline
- 1:00-2:00: 0.2-1 points added to speed, 4% incline
- 2:00-3:00: Increase speed, incline 3%
- 3:00-4:00: power walk with increased pace (add 1 point), incline 2%
- 4:00-4:30: Low speed, 1% incline
- 4:30-5:00: walk at top speed
- 5:00-6:00: Walk at a slow pace (2-3 miles per hour) to help you recover.
- 6:00-6:45: Increase speed, incline 1%
- 6:45-7:30: Increase speed again and incline by 3%
- 7:30-8:15: Low speed, 1% incline
- 8:15-9:00: Increase speed, incline 5%
- 9:00-10:00: Cooldown: Incline 0-1%
Tips for getting the most out of your walk
Nolan shared some key tips for getting the most out of your walk.
- Please proceed at your own pace. “This is not a race, as long as you take one step at a time. You are doing exactly what you are supposed to do,” he says.
- Hydrate. Nolan encourages people to drink water before, during and after their walks. Hydration is especially important when exercising outdoors in the heat, but many people forget that they need to replenish the fluids lost during indoor exercise.
- Please wear the correct shoes. “The most important piece of advice is wear comfortable shoes,” he says. “I don’t care what brand of shoes you want to wear. I don’t care what color you want to wear. Just make sure your feet are comfortable, fit well, and prevent blisters.” Please check to see if there isn’t one. Is it?”
- be aware of the form. “Anytime you go for a walk, remember that it’s a full-body exercise, not just your legs. So when it comes to form, remember to use your arms, use your entire body, and lean.” he says. (in addition. When using the treadmill, it’s especially important to use your hands to swing your arms up and not grab the handles. This eliminates the incline and reduces the training value. he says.
- Play with speed. “It’s important to play at your own pace and tempo when taking walks. Slow down in parts of the walk and speed up in parts,” suggests Nolan. This is a great way to boost your self-confidence and of course it’s also great for boosting your cardiovascular (health). “
- bro. “For safety and responsibility, find a walking partner,” he says. “If you go for a walk with your friends, they’ll ask, ‘Are you going for a walk today?'” That’s why having friends is so important. keep each other accountable and safe Keep each other motivated.“
