Boost Your Walk with Intervals

Lesson
Walking doesn’t always have to be steady and even. Adding short bursts of faster walking (intervals) can give you more stamina, burn more calories, and make each walk feel more energizing.

Practice Steps

• Start simple. Walk briskly for 1 minute, then slow down for 2 minutes.

• Repeat. Do this pattern for 4–6 rounds during your walk.

• Build up. Over time, increase the brisk segments to 90 seconds or 2 minutes.

Why It Matters
Intervals push your heart rate up and give your muscles a challenge, then allow recovery. This mix builds endurance and turns an ordinary walk into a powerful fitness tool.

This Week’s Walk
Tuesday, September 2, 2025
Meet at 6:30 PM (walk begins 6:40 PM)
Metropolitan Branch Trail – 8th & Edgewood Streets NE, Washington, DC
Distance: 3 miles

Come join us and try out some intervals together. A little extra effort can take your fitness and your energy further.