This 15-minute HIIT Walking Workout will help improve your cardiovascular system and build strength and endurance. It can also help manage blood pressure and cholesterol levels, and lower abdominal fat while maintaining muscle. The workout equals about 1800 steps. It includes 4 exercises in 1 set. The set is repeated for total of 3 times. Each of the 4 exercises is done for 30 seconds with 20 seconds of active recovery.
The goal is to challenge yourself during the 30-second exercise rounds to get your heart rate up. The work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as a guide, you should be able to carry on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimated maximal heart rate — this means physical activity that feels very comfortable, which will help you recover and prepare for your next work interval.
The four exercises in this workout are:
✅ Brisk walk, jog in place or high knees
✅ Side step with arm raises
✅ Single leg step back with double arm lifts
✅ Opposite arm and leg lifts
If you’re a beginner, go at your own pace and build up the intensity of the exercise portions gradually. The more you do it, the stronger you will become!
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