Move It Monday: Incline Walking Interval Workout

by tinareale on November 25, 2013

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Last week in the Friday Five post I shared with you all that I’ve really enjoyed some interval walking sessions on the treadmill lately. As promised, today I have an incline walking interval routine to share with all of you!

I know running is not for everybody, but that doesn’t mean we can’t still get an excellent workout by walking. We often think of walking as a low-key, low-intensity workout. While it is a low impact workout, it doesn’t have to mean less effort. There are ways to ramp up the intensity and even get that “runner’s high” type feeling. It’s a workout that is suitable for a broad range of people – it’s just the matter of approaching it with a bit of determination and a good plan.

Some tips for increasing your walking workout intensity:

Tips For Walking

  • Go a bit quicker than a comfortable, natural pace. The natural pace we settle into when walking doesn’t raise our heart rate enough to qualify for moderate intensity activity. In order to reach that point, we need to up the pace just a bit. A good suggestion is to aim for about 100 steps per minute – a 3.5 mph pace on average for most people.
  • Use your upper body. That doesn’t mean you need to hold weights (and actually that isn’t even recommended), but get your upper body involved. Don’t leave your arms hanging idly by your side.
  • A weighted vest. Wearing a vest with 5-20% of your body weight added can increase your caloric burn without needing to increase your speed. Although, if you increase your speed the added weight can have an even greater impact on the calories you burn.
  • Inclines!! Which is, obviously, what we’ll be focusing on in today’s Move It Monday workout. This allows you to walk at a slower pace to even further decrease the impact on joints, but without losing intensity. Plus, you get extra muscle recruitment, especially in the glutes and hamstrings. Get a booty lift while you walk!

Now for that workout! I even gave it a cute little winter theme for you. Smile

Incline Walking Workout

Aim for at least 3.5 mph speed for this workout, but feel free to adjust the pace as the incline gets higher. Remember, you don’t have to go as fast for the same intensity with a greater incline. And to really make these intervals burn, add the other above tips. Who knows? Maybe this workout will feel more challenging and have you sweating more than other workouts you always thought more challenging. Give it a shot and let me know how it goes.

Your Turn: Are you a fan of walking for a workout?


1 MizBeAWalker November 25, 2013 at 8:30 am


2 Amanda @runtothefinish November 25, 2013 at 8:53 am

I LOVE a great walk, it’s often so underrated!!

3 Bari November 25, 2013 at 9:10 am

This weekend I did a workout called “treadmill mountain”. 2 miles at 10% incline and 4 mph. It was harder than running 6 miles!

4 tinareale November 26, 2013 at 6:58 am

That sounds INTENSE!!!

5 Dominique @ That's What Domi Said November 25, 2013 at 9:38 am

This is great!! I’ve always loved the idea of walking as a workout but can rarely get my HR up enough to feel like it “counts,” so I’ve always defaulted to the stairmill, circuits, or outdoor running. With my knee issues acting up lately, high-impact cardio (running, jump squats, etc.) is something I’m working to avoid, so this should be a perfect solution! Can’t wait to try it, thanks!! :)

6 [email protected] November 25, 2013 at 10:20 am

I wasn’t a big fan of walking workouts until I got pregnant & couldn’t run. I realized during my pregnancy that walking intervals can be intense & I love them now for days when I’m not feeling like going all out, but I still want to sweat! They’re also great for easing into a workout or run for me!

7 tinareale November 26, 2013 at 6:59 am

I was the same way. I discovered just how good a workout walking can still be when I was pregnant and have since still included it when I’m looking for something that will still make me sweat but not as intense on the body.

8 Pamela Hernandez November 25, 2013 at 11:47 am

Love walking outside. On the treadmills, inclines and with a TV show are the only way I can do it.

9 tinareale November 26, 2013 at 6:59 am

Yes. Outdoors always trumps the treadmill!

10 Tara | Treble in the Kitchen November 25, 2013 at 1:19 pm

I love doing an incline walk when I want to multi-task at the gym or have a little extra time…thanks for sharing!!!

11 Laura @ Mommy Run Fast November 25, 2013 at 6:39 pm

Walking is such a great exercise! Pre kids, I walked everywhere I could…now I wish I could get more walking in, but I soak it up when I can!

12 Kelly @ Laughter, Strength, and Food November 25, 2013 at 9:57 pm

I love the winter theme..definitely cute! I love to walk…I try to walk my dogs a lot and, when the weather is warm, I will often meet my mom for walks. My parents live near a lake that has a great walking trail around it and it’s one of my favorite places to go!

13 tinareale November 26, 2013 at 7:00 am

That sounds like a beautiful place to walk. We live close to a lake and I love the chances we can go walk as a family on the walkways near it. It is so peaceful.

14 Heather Murphy November 26, 2013 at 8:30 am

Great workout! This is such a good one for beginners as well. Thanks!

15 Jana @ Happy Wife Healthy Life November 27, 2013 at 9:02 am

I have bookmarked this pot so I can watch your video later! I have a feeling it may cause some tears so I am thinking it is better to watch it at home rather than at work! :) it is amazing how some of the most unexpected things can turn out to be the biggest blessings!

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