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 [1] |
| 5:00-10:00 |
3.0 (20 min. per mile) |
10% |
38 [2] |
| 10:00-12:00 |
4.0 (15 min. per mile) |
15% |
24 [3] |
| 12:00-17:00 |
3.0 |
10% |
38 [4] |
| 17:00-19:00 |
4.0 |
15% |
24 [5] |
| 19:00-24:00 |
3.0 |
10% |
38 [6] |
| 24:00-26:00 |
4.0 |
15% |
24 [7] |
| 26:00-31:00 |
3.0 |
10% |
38 [8] |
| 31:00-33:00 |
4.0 |
15% |
24 [9] |
| 33:00-38:00 |
3.0 |
10% |
38 [10] |
| 38:00-40:00 |
4.0 |
15% |
24 [11] |
| 40:00-45:00 |
3.0 |
10% |
38 [12] |
| 45:00-50:00 |
2.5 |
5% |
27 [13] |
Total calories burned: 402
*All calculations are based on a 130-pound woman.
Links:
[1] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=194
[2] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[3] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=200
[4] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[5] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=200
[6] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[7] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=200
[8] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[9] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=200
[10] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[11] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=200
[12] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=197
[13] http://www.sparkpeople.com/resource/calories_burned.asp?exercise=194