Have you ever been out walking and suddenly felt like picking up the pace for a little while?

Maybe you’ve got a good song playing, the weather is just right, or you’ve reached that lovely stretch of sidewalk where you can really get moving.

So you walk a little faster. Then, when you’ve had enough, you slow back down.

Congratulations. You’ve pretty much discovered interval walking. 😂

It sounds a lot more complicated than it actually is, doesn’t it?

What Makes It an Interval Walk?

All you’re doing is alternating between periods of greater effort and periods of easier movement.

That might mean walking briskly for a minute, then returning to your usual pace for a couple of minutes. Or walking a little faster between two landmarks before slowing down again.

The faster portions give you a chance to challenge your cardiovascular system, while the easier portions allow your breathing and effort to settle before you decide whether to do another.

You don’t have to run, sprint, or push yourself until you’re completely out of breath. For most people starting out, a brisk but manageable walking pace is plenty.

You Get to Choose the Intervals

Here’s where this gets especially useful: the intervals don’t have to be the same length for everyone.

Maybe you enjoy thirty seconds of brisk walking followed by two minutes at an easy pace. Maybe a full minute feels comfortable. Or maybe you’d rather use landmarks instead of watching a timer.

You can even let the terrain help. Walk a little more purposefully on a flat stretch, then ease back when you reach a hill.

And if you only feel like doing two or three faster stretches? That’s fine, too.

The point is to experiment with changing your effort, not to complete some imaginary perfect workout.

Give It a Try

Start with about five minutes of easy walking to warm up.

Then walk briskly for thirty seconds to one minute, at a pace that makes you breathe a little harder but still lets you speak in sentences.

Slow back down for a minute or two, or longer if you need it.

Repeat a few times if you’re feeling comfortable, then finish with several minutes of easy walking.

That’s an interval walk.

If you’re new to brisk walking, start with shorter faster stretches and give yourself plenty of recovery time. You can always build up gradually as it begins to feel easier.

And remember, the same walk may feel different depending on your sleep, energy, the weather, or how much else you’ve done that day. It’s perfectly reasonable to adjust.

A Little Variety Goes a Long Way

One of the nicest things about interval walking is that it can make a familiar route feel different without requiring you to go anywhere new.

You can walk the same neighborhood loop you’ve done a hundred times and simply change your pace here and there.

Or you can forget the intervals entirely some days and just enjoy being outside.

Not every walk needs a plan. But when you’re in the mood for a little challenge, it’s nice to know you have options.

And really, that’s all we’re doing here. Giving you another option for getting out and moving in a way that feels good.