25-Minute Walking Interval Workout (Interval Finisher)
Walking is one of the most underrated forms of exercise. It’s low-impact, accessible to nearly everyone, and surprisingly effective when done with intention and intervals. This 25-minute walking interval workout can be used as a standalone cardio session or as a finisher after strength training to promote circulation, energy, and fat burn.
🏋️‍♀️ Equipment Needed
Treadmill OR safe outdoor walking path
Comfortable walking shoes
Water and timer
⏱ Workout Format
Total time: 25 minutes
Intensity: Rotate between easy, moderate, and brisk pace
Jogging optional (if fitness level allows)
🔑 Step-by-Step Intervals
0–5 min → Easy Pace
Gentle warm-up, focus on posture and steady breathing.
5–7 min → Moderate Pace
Pick up speed; walk with purpose but still able to talk in full sentences.
7–9 min → Brisk Pace
Walk at a challenging pace—heart rate rises, conversation becomes shorter.
9–11 min → Easy Pace
Recover and reset breathing.
11–13 min → Moderate Pace
Steady, intentional pace; think of lengthening your stride.
13–15 min → Brisk Pace
Push again—arms swinging, core engaged.
15–17 min → Easy Pace
Active recovery, catch your breath.
17–19 min → Moderate Pace
Focus on form, keep hips stable, avoid slouching.
19–21 min → Brisk Pace
Final push at brisk pace; challenge yourself.
21–23 min → Easy Pace
Start slowing down, deep breaths.
23–25 min → Cool Down
Return to relaxed pace; incorporate deep breathing to reset your nervous system.
⚡ Why Walking Intervals Work
Walking intervals provide the benefits of cardio without the wear and tear of high-impact exercise. By alternating intensity levels, you:
Burn more calories than steady walking
Improve cardiovascular endurance
Boost circulation and lymphatic drainage (detox support)
Increase energy while reducing stress
đź’ˇ Next Steps
Pair this low-impact cardio session with balanced nutrition to maximize energy and recovery. Our Meal Plans take the guesswork out of fueling your workouts with easy, healthy meals.