Intervals for Cardio


Speed Walking Interval Training

For a moderate intensity interval training workout give these speed walking intervals a shot.  You can do them on a treadmill or outside on a park trail.  If you use a treadmill you can raise the incline to make the work intervals harder.  This speed walking interval program involves ten sets of 60 second work intervals followed by 30 second rest intervals.  The speed walking segment is the work interval and the walking segment is the rest interval.  The object of interval training is to push yourself during the work intervals and back off during the rest intervals.  Always warm up before performing intervals and cool down afterwards.

Interval Chart:

 Speed Walking Intervals  Sets  Time

 Speed-walk 60s + Walk 30s

 10  15 min.

Health Benefits of Walking

  • Controls body weight
  • Increases metabolism
  • Burns excess calories
  • Burns fat in undesirable areas such as love handles
  • Lowers bad cholesterol (LDL - low-density lipoprotein)
  • Raises good cholesterol (HDL - high-density lipoprotein)
  • Lowers blood pressure
  • Reduces risk of cardiovascular disease
  • Reduces risk of diabetes
  • Improves mood
  • Reduces stress and anxiety
  • Keeps mind sharp
  • Keeps you strong and fit
  • Aids in recovery of muscle soreness