{"id":94547,"date":"2025-09-30T11:19:10","date_gmt":"2025-09-30T11:19:10","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/94547\/"},"modified":"2025-09-30T11:19:10","modified_gmt":"2025-09-30T11:19:10","slug":"maximise-fat-burn-muscle-growth-with-this-30-minute-interval-walking-workout","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/94547\/","title":{"rendered":"Maximise fat burn + muscle growth with this 30-minute interval walking workout"},"content":{"rendered":"

Chances are you already know the perks of a good walk<\/a> \u2013 increased cardiovascular fitness, lower stress, and higher energy, to name a few. But did you know you can dial up those benefits and score better results by making just a few small changes to the way you walk? Adding a weighted vest<\/a>, intervals and hill inclines are three ways to do so. <\/p>\n

With intervals, alternating your speed between your natural pace and a higher intensity can increase your cardiovascular endurance and calorie burn. \u2018Intervals are beneficial because they allow us physically to experience peaks and valleys in heart rate, which can be a great stimulus physically and aerobically,\u2019 says Equinox trainer and walking and running coach Elizabeth Corkum. <\/p>\n

Hills get your heart rate up and challenge muscles you often miss on flat ground, helping you build more overall strength. \u2018You can work more muscles with walking on an incline,\u2019 says Tonyael Miller, CPT. You\u2019ll work \u2018your glutes, hamstrings, and calves\u2019 more intensely walking on an incline [compared to] a flat jog, she says. And you don\u2019t need a massive slope to feel the effects. Corkum suggests walking at an incline in the 8 to 12 percent range.<\/p>\n

What to Read Next<\/p>\n

The added load from a weighted vest or rucking pack (a weighted backpack) increases the challenge of walking without the need to change form or add complex movements, according to Sarah Pelc Graca, CPT, a personal trainer and founder of Strong With Sarah Weight Loss Coaching. A weighted vest distributes added weight uniformly over your shoulders, back, and chest, while a rucking pack centers the added weight on your back. You\u2019ll activate your core muscles as you work to keep your body upright and encourage every muscle to push a little harder with each step. <\/p>\n

Incorporating all three in one go is a guaranteed way to maximise the benefits from your walk. Try this 30-40 minute weighted incline walking workout.<\/p>\n

Weighted incline walking workout\"womanmicrogen\/\/Getty Images<\/p>\n

Aim for an 8-12% incline on a treadmill<\/p>\n