Interval Training: Walk That Fat Away!

Denise Austin by Denise Austin | August 10, 2020 | Workouts

One of the things I get asked about a lot is how to increase cardio endurance. This is a GREAT question, because keeping your heart healthy is so important! No matter what level of interval training you’re at, making sure to focus on cardio is just something you should do every day. One of my favorite cardio workouts is this fat-blasting interval training walking workout. It is great for your heart, and it will build up your endurance over time. Plus, since it’s fat-blasting, you’ll slim down while building up – the perfect combo!

Here’s how to do my fat-blasting interval training walking workout, part of my Stop The Clock Workout and Nutrition Plan!

Interval Training: Walking Workout

All you need for this workout is comfortable workout clothes, a good pair of walking or running shoes, and a timer (the one on your phone will work fine). Make sure you have about 30 minutes set aside for this workout. I want you to try and do it at least four times a week for 30 minutes each time.

Warm Up: 5 Minutes

Warm up by walking at a comfortable pace, pumping your arms. As you get closer to five minutes, try to increase your speed and intention. Your heart rate should be slightly elevated.

Fat-Blasting Zone: 2 Minutes

For the next two minutes, walk as fast as you can, pumping your arms back and forth. This should significantly raise your heart rate and bring you into a fat-burning zone.

Fast-Walk: 5 Minutes

For the next five minutes, you should be walking faster than your first five, but slower than your last two. Get into a comfortable but brisk pace where your breathing is quickened.

Fat-Blasting Zone: 2 Minutes

These next two minutes should be even faster than your last fat-blasting burst. Walk as fast as you can. Push yourself – you can do it! If you would like and you are able, this is a great time to bring yourself to a jog.

Fast-Walk: 5 Minutes

Bring yourself back down to a brisk walk for the next five minutes. You should be able to talk as you walk, but your heart rate will still be up and your breathing will still be quickened.

Fat-Blasting Zone: 2 Minutes

Another burst! Walk as fast as you can. If you jogged last time, jog a little faster this time. Really do as much as you can, it’s so good for your health!

Fast-Walk: 5 Minutes

Go back to the brisk pace that you reached before your fat-blast zone.

Fat-Blasting Zone: 2 Minutes

This is your last fat-blast interval! This is where you should give it all you’ve got. If you didn’t jog before, try it for this last two minutes! If you jogged last time, run!

Cool Down: 2 Minutes

Slowly bring yourself down to a comfortable walking pace. Do some arm circles as you walk for a full two minutes. If you don’t feel like you’ve brought your heart rate down by the end of the two minutes, keep walking slowly until you are breathing normally and you’re eased back into a comfortable state.

Make sure to stretch once you’ve finished your fat-blasting interval training walking workout. And don’t be afraid to modify this workout to your current fitness level – you can start slower if you need to, and ramp up as you get stronger. My Stop The Clock Workout and Nutrition Plan Bundle has a Cardio Walking Plan with three different levels – beginner, intermediate, and hill, as well as tips on proper form, treadmill variations and so much more! Plus nutrition and eating advice – including an eating challenge – to keep YOU looking and feeling fit and fab after 40 – check it out today!!

Let’s get fitter, together – inside and out,



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