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Walking HIIT Workout

Do you want to make your walking program a little more exciting and potentially more effective?  Try walking and incorporating this high intensity interval training (HIIT) workout!

Here are a few tips before you get started:

-Perform a dynamic warm-up routine simulating movements that will be used during your exercise intervals

-Begin walking at a slow, comfortable pace and gradually build into a brisk walk over the course of 10-15 minutes

-Begin intervals of upper body, lower body, or trunk strengthening exercise for a timed duration (as many reps as possible) followed by a relative rest period of easy walking before beginning the next interval.

An example of exercises and intervals are as follows:

Intensity building walk x 10 minutes.

30 seconds of air squats or squat hops.

Moderate-intensity walk x 30 seconds.

30 seconds of overhead press, pushing your hands from your shoulders up towards the sky (weight as desired and can keep walking while performing this exercise)

Moderate-intensity walk x 30 seconds.

10-15 step ups on the curb with each leg

Moderate-intensity walk x 30 seconds.

30 seconds of bent-over rows (weight as desired).

Moderate-intensity walk x 30 seconds.

30 seconds of burpees (or modify with plank or slow mountain climbers).

Moderate to high-intensity walk x 3-5 minutes (add incline as desired).

You can repeat the circuit a few times if you want to challenge yourself more!


For more information, call Omaha Physical Therapy Institute today!


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