So where do you start? “The right place to start with walking intervals will depend on your current fitness level, but here's a treadmill interval template to test out and see what adjustments you need to make,” says Spraul. “Start by walking for 5 minutes at a comfortable speed with no incline to get warmed up. Once you're done there, increase the incline to 5 percent for 3 minutes (no need to increase the speed when you're first starting out). After those 3 minutes are up, return to 0 incline for 1 minute of rest, while keeping the same speed. Repeat this for 3-5 rounds, depending on how you're feeling. Then you can adjust as needed: To add difficulty, you can increase the ‘work’ time that you spend on the incline, decrease the time you spend ‘resting’ at 0 incline or increase the pace of each phase. Find what works for you, and slowly increase your difficulty over time to keep making progress!”
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