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When you don’t feel like getting your heart rate up whether you’re not feeling well, it’s a rest and recovery day, or you don’t have time to get all sweaty and take a shower, here’s an interval workout that’s all about walking. It’s geared for the treadmill using the incline, but you can find a hill and do this 50-minute workout outside if you prefer.
| Time | Speed | Incline | Calories Burned |
|---|---|---|---|
| 0:00-5:00 | 2.5 (24 min. per mile) | 5% | 27 |
| 5:00-10:00 | 3.0 (20 min. per mile) | 10% | 38 |
| 10:00-12:00 | 4.0 (15 min. per mile) | 15% | 24 |
| 12:00-17:00 | 3.0 | 10% | 38 |
| 17:00-19:00 | 4.0 | 15% | 24 |
| 19:00-24:00 | 3.0 | 10% | 38 |
| 24:00-26:00 | 4.0 | 15% | 24 |
| 26:00-31:00 | 3.0 | 10% | 38 |
| 31:00-33:00 | 4.0 | 15% | 24 |
| 33:00-38:00 | 3.0 | 10% | 38 |
| 38:00-40:00 | 4.0 | 15% | 24 |
| 40:00-45:00 | 3.0 | 10% | 38 |
| 45:00-50:00 | 2.5 | 5% | 27 |
Total calories burned: 402
*All calculations are based on a 130-pound woman.
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Source: 400-Calorie-Burning Walking Interval Workout : PopSugar
