What Is Interval Walking? Here's How It Can Improve Your Fitness

(SPOT.ph) If your current relationship with exercise is "I want to move more, but I also don't want to suffer" (so valid, btw), interval walking might just be the sweet spot. It's easy, flexible, and doesn't require you to suddenly become a gym bro overnight. At its core, it's just walking—but with a little structure that makes it more effective, since you alternate between brisk and relaxed paces instead of staying in one lane the whole time.

Interval walking is exactly what it sounds like: switching between periods of brisk walking and slower recovery walking. Instead of staying at one steady pace the whole time, you're giving your body small bursts of challenge—followed by just enough rest to keep going.

Here's how it's commonly done:

• 3 minutes of brisk walking

• 3 minutes of slow walking

• Repeat for 20 to 30 minutes

This method is based on a Japanese-developed interval walking program that's been studied for years. According to Brown University Health, alternating intensities helps improve cardiovascular fitness because those faster intervals push your heart rate up, while the recovery periods allow you to sustain the workout for longer.

TIME also reports that this approach can be more effective than just steady walking. In studies, people who did interval walking saw greater improvements in blood pressure, leg strength, and overall fitness compared to those who walked at one pace.

The beauty of interval walking is that there's structure, but it doesn't feel rigid like a regular workout would be. You can follow a timer, or just go with what you think your body can handle—whatever makes it easier to stick with. And if you're not in the mood to walk outside (hello heat, rain, or just not feeling it), you can absolutely do interval walking on a treadmill or walking pad. Just adjust the speed settings for your "fast" and "slow" intervals, and you're good to go.

Here are a few easy ways to try it:

• Follow the classic 3:3 format (3 minutes fast, 3 minutes slow)

• Use your playlist—walk fast during choruses, slow during verses

• Pick visual cues like streetlights or blocks to guide your pace

• On a treadmill or walking pad, increase your speed for intervals, then lower it for recovery

The goal is to make your "fast" intervals feel noticeably more intense than your usual pace, without getting fully exhausted and feeling like your legs are made of jelly. You should feel challenged, but still in control.

To make the most out of interval walking (and actually enjoy doing it), try these tips:

• Your brisk pace should feel like real effort—you're slightly out of breath, but still in control and not gasping for air.

• Start with a few minutes of easy walking to warm up so your body isn't shocked when you pick up the pace.

• Consistency matters more than intensity; even 20 to 30 minutes done regularly will make a big difference over time.

• Wear supportive, comfortable shoes to avoid strain, especially if you're walking on harder surfaces like pavement.

• Adjust your intervals based on your fitness level—doing it shorter is totally fine as long as you're still alternating between effort and recovery. Over time, you'll find that you can go on for longer as your body gets used to it!

This story originally appeared on Cosmopolitan Philippines. Minor edits have been made by the SPOT.ph editors.

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