You already know that walking for weight loss is one of the easiest things to incorporate into your daily routine to shed unwanted pounds. But what if you’re short on time? Squeezing in a few run-walk intervals, where you switch between fast-paced bursts of activity and slow, measured rest periods, can send your metabolism soaring. Keep reading to discover the benefits of this type of interval training and how to do it at home.
How run-walk intervals increase metabolism
Walking or running in short bursts at a high intensity and switching to a lower-intensity stroll or a brief rest period is a type of exercise known as interval training. Autumn Calabrese, a professional fitness trainer, certified health coach and Beach Bodi Super Trainer notes this type of regular physical activity can ramp up your body’s energy expenditure and help you lose weight.
“Incorporating short, high-intensity periods of walking into your routine elevates your heart rate and cardiovascular efficiency, which results in burning more calories even in a shorter time frame,” says Calabrese. “These quick bursts of activity boost your metabolism and engage more muscle groups than a steady-paced walk, effectively improving muscle tone and endurance.”
Milica McDowell, PT, DPT, a certified exercise physiologist and VP of operations at Gait Happens, adds that the body has what’s called an “afterburner” effect, where you are still burning extra calories even after you’ve stopped the activity. “If you walk with short, intense bursts more frequently, you are more likely to capitalize on this afterburner effect.”
Interval training increases your metabolism
Science backs up the metabolism-boosting benefits of run-walk intervals.. In fact, a new study published in the Proceedings of the Royal Society B found that short bouts of walking burn more energy than longer stretches of steady-state walking. The researchers found those who engaged in quick bursts of movement between 10 seconds and 4 minutes burned up to 60 percent more energy than those who steadily covered the same distance. Regularly stopping and starting increases your metabolic rate.
Interval training targets body fat
Short bursts of exercise also target visceral fat, the dangerous midsection fat that accumulates around the organs. “Visceral fat affects blood sugar, blood pressure, and cholesterol,” says weight-management specialist Caroline Cederquist, MD, a board-certified bariatric physician specializing in nutrition and metabolism founder of Bistro MD. “It is the fat you want to lose.”
Indeed, a study from France found that while both intervals and moderate-intensity exercise helped postmenopausal women lose weight, only intervals shrunk waist circumference and visceral fat stores.
How to lose weight with run-walk intervals
To get the maximum metabolism-boosting benefits of your walk, follow a run-walk pattern that includes short, intense intervals alternating with brief rest or lower-intensity periods of walking. “Typically, you’ll want to aim for 45 seconds to 1 minute of brisk walking [or jogging] followed by 60-90 seconds of slower-paced walking or rest,” says Calabrese. “Repeat this cycle for about 15 to 30 minutes, depending on your fitness level.”
Not enough time to squeeze in 30 minutes of run-walk intervals? Joseph Tieri, DO, osteopathic physician and author of Staying Young with Interval Training, recommends starting with three minutes of walking to warm up, then increasing your pace as much as you can for 15 to 30 seconds, followed by two to three minutes of gentle walking. You can repeat these steps for a total of 10 minutes, or “you can get similar benefits by incorporating three 30-second, high-intensity bursts into a longer walk, leaving more time for recovery between bursts.”
What’s great about this method is its flexibility. You can adjust the pace or duration of your walk based on your fitness levels and weight loss goals. “Interval walking maximizes your results in a minimal amount of time—and you don’t need to be in shape to do it,” explains Cederquist. “For someone just starting out, the intervals will be less intense than for someone who has exercised more.”
Expert tips to measure your intervals
Unsure how to keep track of your intervals without a timer? These easy tips can help:
- Rely on landmarks: Things in your neighborhood such as mailboxes, driveways, trees or street signs can be helpful, says Dr. Tieri. Try strolling gently past a few mailboxes or driveways, then picking up your pace until you reach the next one before slowing down again.
- Use an upbeat playlist: “Create an upbeat playlist filled with fast-paced songs that make you want to move,” suggests Dr. Cederquist. Then, use one chorus out of each song as your high-intensity burst.
- Add other aerobic exercises: Dr. Tieri suggests trying other exercises if you struggle to pick up your pace or walk inside with minimal space. Jumping rope or marching with high knees will turbocharge your metabolism. In contrast, low-impact moves like boxing-style uppercuts, squats or lunges will increase your heart rate and promote the growth of calorie-burning lean muscle mass.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
