Intermediate walking program

Step it up a bit with a more challenging activity program

Close-up of woman's legs in action on a brisk walk through the park

Weeks 1-3

3 days per week

33 minutes walking

Warm up: 5 minutes

Standard walk: 5 minutes

Brisk walk: 1 minute

Standard walk: 5 minutes

Brisk walk: 1 minute

Standard walk: 5 minutes

Brisk walk: 1 minute

Standard walk: 5 minutes

Cool down: 5 minutes

  

Weeks 4-6

4 days per week

34 minutes 30 seconds walking

Warm up: 5 minutes

Standard walk: 5 minutes

Brisk walk: 1 minute, 30 seconds

Standard walk: 5 minutes

Brisk walk: 1 minute, 30 seconds

Standard walk: 5 minutes

Brisk walk: 1 minute, 30 seconds

Standard walk: 5 minutes

Cool down: 5 minutes

  

Weeks 7-10

5 days per week

38 minutes walking

Warm up: 5 minutes

Standard walk: 4 minutes

Brisk walk: 2 minutes

Standard walk: 4 minutes

Brisk walk: 2 minutes

Standard walk: 4 minutes

Brisk walk: 2 minutes

Standard walk: 4 minutes

Brisk walk: 2 minutes

Standard walk: 4 minutes

Cool down: 5 minutes

Tips for Success

  • Wear a stopwatch to help keep track of your intervals
  • If using a treadmill, you can either increase the speed or increase the incline during the “brisk” intervals
  • Standard pace should be at a level you can carry on a full conversation, brisk pace should be at a level you can answer a comfortable “yes” or “no” (not winded/out of breath)
  • Remember to gently stretch before and after each walk to help minimize soreness
  • Set your playlist to alternate “slow” and “fast” paced music
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