Interval walks to jump-start metabolism: Get a more effective workout in a shorter amount of time. An interval workout is where you intersperse fast-paced intervals of exercise with moderate-paced intervals. For example, let’s say that you typically walk at a pace of three and a half miles per hour for thirty minutes. If you mix things up and sprinkle in a few minutes of walking or running at, say, a five mph pace, you’ll burn more calories in the same thirty-minute workout. Your heart rate rises when you’re doing those fast-paced intervals, but it also stays up even when you switch to the slower-paced segments. And even if you aren’t able right now to walk or run at five mph for an entire workout, you certainly can do it for a short period of time, whether that’s thirty seconds or several minutes. Make your goal to do twelve miles each week.
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In addition to walking, there are so many other forms of cardio that can get you moving and count toward your twelve miles a week. This includes swimming, biking, the elliptical machine, and stair climbing. In any of these forms of activity, you can also do metabolism-boosting interval workouts to burn more calories and work harder in less time. Simply alternate one minute of faster-paced activity with four minutes at a slower pace. As you get stronger and more fit, increase the length of those fast-paced segments and scale back the slower-paced ones. As long as you’re getting your heart rate up, it counts toward your twelve miles a week. You can do the same form of exercise for all twelve miles each week (for example, all walking) or mix it up doing a few miles of walking, a few miles of swimming, and a few miles of biking. You can also divide the miles any way you like. Perhaps one week, you want to do two miles a day for six days. Other weeks, you’ll walk five miles twice a week and bike for two miles on another day.
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