Exercising with alternate periods (intervals) of higher intensity and lower intensity exercise. For example, exercising with alternate periods of brisk walking and walking at a slower pace.

The lower intensity interval is often called recovery. The purpose is to allow your body to recover from the higher intensity interval and prepare for the next one.

Interval length:

The length of intervals can vary by time or distance. You can alternate between:

  • 3 minutes of brisk walking and 3 minutes of walking at a leisurely pace
  • walking 1/4 mile at a brisk pace and 1/4 mile at a slower pace.
Interval intensity

The intensity of intervals can be vary with speed or resistance/incline. You can alternate between:

  • walking at 3.5 miles per hour and 2.5 miles per hour.
  • walking at an incline of 4.0 and 2.0.
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