Interval Walking
30 minutes. Fast, then easy. Five times.
The Japanese IWT method: alternate brisk and relaxed walking. Each set starts easy — that's your warm-up.
Fast interval — build up over weeks
New to this? Start at 1:00 fast intervals for the first week or two. Easy intervals are always 3:00.
What does fast feel like?
Fast = you can still talk, but you couldn't sing. Breathing hard, arms swinging, "late for the bus" pace.
Easy = you could chat comfortably the whole time. A stroll.
Voice cues
Speaks each change so you never look down
Last 7 days — aim for 4 walks
0of 4 walks