Walking HIIT Plan

wellbur

Does anyone have a walking HIIT plan i could use. I walk around my local streets not on a treadmill. I live in Yorkshire so it is very hilly, wherever i walk there is a hill. I just need to know how long i should work hard and then rest. So if anyone has a plan i would be grateful.

bahacca

HIIT is exerting about 80-90% of all you've got. So, for the vast majority of people who walk, you'd actually be RUNNING. If you have an injury or the like that would prevent this, then you should do 30 seconds as fast as humanly possible and then 45 seconds-1:30 rest, depending on what your body needs. I'd try for :30/1:00 to start. Then work your way up to :30/:45 then :45/1:00

bahacca

And to add-interval training(normal intervals, not HIIT) is another option and you can do this at any time/speed you want. Interval training is better than constant speed cardio but not QUITE as effective as HIIT. You can just play around with time/speed as much as you want. Like "At that mailbox, I'll bump up speed until i hit the next block" Then, at the next block, slow for 10 seconds then bump up speed even more until you reach the light pole, then slow to slowest speed until you hit the middle of that hill.

Jersey_Devil

sprint for 30 seconds, walk slowly for one minute-- repeat for about 10-15 minutes. This literally is "high intensity" stuff so when you sprint you are going to be going all out.

DavPul

Not possible. The "HI" is high intensity, and walking does not qualify. Walking is, however a good workout and a great way to get started losing weight. It's what I did when I first started out before I could build up to jumping rope or running. But don't bother trying to create a HIIT program around walking. Just take a nice long walk and enjoy it.

meshashesha2012

i vote not possible walking unless you have a hill you can use.

maybe not totally impossible. it all depends on what you consider fast walking.