High Intensity Interval Training Walking Workout
Please be sure that you are accustomed to walking at least 45 minutes at a steady pace without getting out of breath before attempting this advanced workout.
Minute 0-5 (the first five minutes of the walk)
Warm-up with a moderate pace walk to your comfort level
Minute 5-10 (the second five minutes of the walk)
Kick it up by walking as quickly as you can
Perform walking lunges—each time you take a step, step out a bit farther than you normally would and bend your legs. Keep alternating legs.
Walk backwards as quickly as you can (watch out for safety!)
Walk forward as briskly as you can while remaining up on your toes OR walking on your heels (alterate them as you fatigue).
Walk sideways criss crossing feet (the grapevine). Halfway through switch sides.
Perform walking lunges backwards.
Walk forward at a moderate pace to cooldown.