Intermediate walking program

Step it up a bit with a more challenging activity program

June 30, 2023

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

Walking to running

Once you’ve introduced walking as your weekly exercise, take it up to a run with this simple 30-days program…

Beginner walking program

This program is a great way to introduce exercise to your weekly weight loss routine….

Intermediate walking program

Step it up a bit with a more challenging activity program

Walking to running

Read More

Beginner walking program

Read More