As you build your fitness level, try shortening the length of your steady pace intervals and working at a higher intensity for longer periods of time. (Feel free to adjust the length of your intervals as needed.) If, for example, you aren’t able to fully catch your breath during your recovery period, you may need to take more time in between your work intervals as you boost your stamina.
Warmup (3 minutes): Walk at an easy, comfortable pace
Interval set (5 reps):
- Steady state (3 minutes): Walk briskly, enough that your breathing is elevated, but you can still talk easily.
- High-intensity (1 minute): Walk as quickly as you possibly can. At this pace your breathing should be very labored; talking is difficult.
- Recovery (1 minute): Walk at a comfortable pace, and focus on catching your breath.
Cooldown (2 minutes): Continue to walk at an easy, comfortable pace.