Strengths and weaknesses of HIIT
Intervals of moderate to subdued activity or recovery time are common components of HIIT routines. People of different age ranges, fitness levels, and interests benefit from HIIT because it offers a variety of methods. Some common examples are alternating between cycling at maximum effort and light paddling, mountain climbing, squat jumps, or burpees; all these are a part of interval training.
People's lifestyle has been drastically changing due to advancements, a shift in various aspects of life, including work, leisure, and eating habits. And hence, it becomes increasingly hard to burn calories since the key components of a weight loss journey are regular exercise and a balanced diet. HIIT becomes a model choice for people who lead a busy life but still need to maintain a healthy weight for their heart..
HIIT has various health benefits that are convincing to health-conscious people and fitness fanatics, and has demonstrated several benefits for the cardiovascular system.Here are the following benefits:
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No time? No problem! These 3 walking workouts deliver results in under 15 minutes
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're short on time, the good news is you don't need an hour at the gym or a long hike to start seeing results from walking. Just 10 to 15 minutes of focused walking can be enough to boost your cardiovascular health, improve energy, and sharpen your focus. Studies show that even short walks can help reduce inflammation, regulate blood sugar after meals, and support recovery. One trial published in Health Promotion Perspectives found that brief bouts of walking throughout the day can significantly improve mood, especially when combined with mindfulness. The American Heart Association also confirms that short bursts of moderate-intensity movement — like brisk walking — count toward the recommended 150 minutes of exercise per week. And if you're walking with purpose, those few minutes can really count. Whether your goal is to increase lower body strength (like in these 3 walking workouts to build strength and burn calories), boost your cardio, or simply reset after a busy day, we've rounded up three walking workouts you can do in under 15 minutes. They're quick, effective, and ideal when your schedule's packed. What are the 3 walking workouts? These three quick walking workouts each target a different goal — cardio, strength, and recovery — and they all take less than 15 minutes to complete. You won't need any special equipment, and all three can be done indoors or outdoors. That said, we've signposted when you can add weights if you want to up the workout's intensity. Here are three of our favorite fast-acting walking workouts to try. Walking workout 1: Tempo interval walk This 12-minute interval walk uses tempo changes to challenge your aerobic system, mimicking the structure of a HIIT session. It includes three bouts of power walking, and power walking can do a lot for your body, from improving endurance to boosting calorie burn in a short window. As this walking workout is designed to give a cardio hit, it includes monitoring RPE (Rate of Perceived Exertion) to help guide your intensity. On a scale of 1 to 10, with 1 being a very easy stroll and 10 being an all-out sprint, aim to hit around a 7–8 during your power walking intervals. The best fitness trackers can help here by showing your heart rate zone in real time. But if you don't have one, tuning into your breath and fatigue level works as well. Best for: Flat surfaces, sidewalks, indoor corridors, or treadmillsAvoid: Using wrist or ankle weights, which can increase joint strain at high speedsTime: 12 minutes 2 minutes: Brisk warm-up walk 1 minute: Fast-paced power walk (RPE 7–8) 30 seconds: Recovery stroll 1 minute: Power walk (RPE 7–8) 30 seconds: Recovery stroll 2 minutes: Final power push (RPE 7) 4 minutes: Gradual cool down (start with a light stroll, then ease into a relaxed pace) During the power walking intervals, keep your arms at 90 degrees to help drive your pace. In your recovery intervals, focus on taking deep breaths to bring your heart rate down. Walking workout 2: Incline strength circuit This strength-focused walking circuit uses staircases, hills, or treadmill incline to activate your posterior chain — including the glutes, hamstrings, and calves — and develop muscular endurance. It's ideal if your priority is building lower-body strength in a short amount of time, and you can even carry additional weight to up the intensity. Take inspiration from the farmers' walk and hold a dumbbell in each hand, if you have some. Best for: Outdoor hills, stairs, or incline treadmills. Using a treadmill gives you the option of adjusting the gradient if you want a higher Add a rucksack, weighted vest, or dumbbells for extra resistance. If using additional weight, be sure to keep your posture upright and avoid leaning 13 minutes 1.5 minutes: Brisk warm-up walk 2 minutes: Steady incline walk (moderate effort, RPE 5-6) 1 minute: Recovery walk 2 minutes: Faster incline walk (RPE 7–8) 1 minute: Recovery walk 3 minutes: Final incline push (use the steepest incline you can manage with good form) 2.5 minutes – Cool down walk (flat gradient or downhill if outdoors) During the recovery walks, reduce your pace and concentrate on your breathing. These intervals are designed to help you reset before the next incline. If you're new to incline walking or carrying weights, we recommend starting with bodyweight only and prioritizing controlled form. You'll still activate your glutes, hamstrings, and calves effectively — and reduce your risk of overuse injuries as your strength builds. Walking workout 3: Active recovery walk This low-intensity walk is designed to support recovery between training days — ideal if your muscles are feeling sore or tight. Alongside options like a 10-minute yoga flow or some gentle stretching, a recovery walk is one of the most effective ways to manage Delayed Onset Muscle Soreness (DOMS). This routine blends light walking, mobility drills, and breathwork to boost circulation and reduce stiffness — all without pushing intensity. Best for: Flat, even terrain like park loops, indoor walkways, or tracks. Avoid hills or uneven ground to keep the focus on low-impact movement and Add a few light dynamic stretches at the end (e.g., toe touches, shoulder rolls, ankle circles)Time: 12 minutes 2 minutes: Comfortable walking pace — breathe through your nose and focus on posture 1 minute: Shoulder rolls and neck mobility while walking 2 minutes: Brisk but relaxed walk (RPE 3–4) 1 minute: Pause and perform dynamic calf raises or ankle circles 2 minutes: Resume walking — tune into your stride and let arms swing naturally 1 minute: Gentle walking side steps or step-touches to open hips 3 minutes: Final slow walk — focus on long exhalations and posture reset Keep your posture tall, let your arms swing naturally, and take long, steady breaths. This walk is all about easing tension, moving with intention, and helping your body bounce back for your next workout. Even a short walk can deliver real results when it's done with purpose. Try one of these quick sessions the next time you're short on time but still want to move, reset, or feel stronger. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget running — 3 walking workouts that build lower body strength and burn calories I tried the 'Japanese walking' method for a week — and I'm hooked This "5-2-4 Fartlek" walking workout is my new obsession — here's why
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No time? No problem! These 3 walking workouts deliver results in under 15 minutes
If you're short on time, the good news is you don't need an hour at the gym or a long hike to start seeing results from walking. Just 10 to 15 minutes of focused walking can be enough to boost your cardiovascular health, improve energy, and sharpen your focus. Studies show that even short walks can help reduce inflammation, regulate blood sugar after meals, and support recovery. One trial published in Health Promotion Perspectives found that brief bouts of walking throughout the day can significantly improve mood, especially when combined with mindfulness. The American Heart Association also confirms that short bursts of moderate-intensity movement — like brisk walking — count toward the recommended 150 minutes of exercise per week. And if you're walking with purpose, those few minutes can really count. Whether your goal is to increase lower body strength (like in these 3 walking workouts to build strength and burn calories), boost your cardio, or simply reset after a busy day, we've rounded up three walking workouts you can do in under 15 minutes. They're quick, effective, and ideal when your schedule's packed. These three quick walking workouts each target a different goal — cardio, strength, and recovery — and they all take less than 15 minutes to complete. You won't need any special equipment, and all three can be done indoors or outdoors. That said, we've signposted when you can add weights if you want to up the workout's intensity. Here are three of our favorite fast-acting walking workouts to try. This 12-minute interval walk uses tempo changes to challenge your aerobic system, mimicking the structure of a HIIT session. It includes three bouts of power walking, and power walking can do a lot for your body, from improving endurance to boosting calorie burn in a short window. As this walking workout is designed to give a cardio hit, it includes monitoring RPE (Rate of Perceived Exertion) to help guide your intensity. On a scale of 1 to 10, with 1 being a very easy stroll and 10 being an all-out sprint, aim to hit around a 7–8 during your power walking intervals. The best fitness trackers can help here by showing your heart rate zone in real time. But if you don't have one, tuning into your breath and fatigue level works as well. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Best for: Flat surfaces, sidewalks, indoor corridors, or treadmillsAvoid: Using wrist or ankle weights, which can increase joint strain at high speedsTime: 12 minutes During the power walking intervals, keep your arms at 90 degrees to help drive your pace. In your recovery intervals, focus on taking deep breaths to bring your heart rate down. This strength-focused walking circuit uses staircases, hills, or treadmill incline to activate your posterior chain — including the glutes, hamstrings, and calves — and develop muscular endurance. It's ideal if your priority is building lower-body strength in a short amount of time, and you can even carry additional weight to up the intensity. Take inspiration from the farmers' walk and hold a dumbbell in each hand, if you have some. Best for: Outdoor hills, stairs, or incline treadmills. Using a treadmill gives you the option of adjusting the gradient if you want a higher Add a rucksack, weighted vest, or dumbbells for extra resistance. If using additional weight, be sure to keep your posture upright and avoid leaning 13 minutes During the recovery walks, reduce your pace and concentrate on your breathing. These intervals are designed to help you reset before the next incline. If you're new to incline walking or carrying weights, we recommend starting with bodyweight only and prioritizing controlled form. You'll still activate your glutes, hamstrings, and calves effectively — and reduce your risk of overuse injuries as your strength builds. This low-intensity walk is designed to support recovery between training days — ideal if your muscles are feeling sore or tight. Alongside options like a 10-minute yoga flow or some gentle stretching, a recovery walk is one of the most effective ways to manage Delayed Onset Muscle Soreness (DOMS). This routine blends light walking, mobility drills, and breathwork to boost circulation and reduce stiffness — all without pushing intensity. Best for: Flat, even terrain like park loops, indoor walkways, or tracks. Avoid hills or uneven ground to keep the focus on low-impact movement and Add a few light dynamic stretches at the end (e.g., toe touches, shoulder rolls, ankle circles)Time: 12 minutes Keep your posture tall, let your arms swing naturally, and take long, steady breaths. This walk is all about easing tension, moving with intention, and helping your body bounce back for your next workout. Even a short walk can deliver real results when it's done with purpose. Try one of these quick sessions the next time you're short on time but still want to move, reset, or feel stronger. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
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