<\/p>\n Walking is Gonzalez\u2019s favorite form of movement because it is low-impact and gentle enough to be done every day, multiple times if need be. Plus, it\u2019s great for weight loss.<\/p>\n You may like<\/p>\n But rather than simply taking a stroll, you can boost your calorie burn by incorporating intervals, switching between periods of higher- and lower-intensity efforts.<\/p>\n Backed up by research<\/a> published by the Royal Society, Gonzalez says that shorter bouts can result in more calories being burned than walking at one steady pace.<\/p>\n Ready to give it a try? Gonzalez has shared a 20-minute workout, which can be easily adjusted to better suit your current fitness level.<\/p>\n 20-minute walking workout <\/p>\n There are three paces used in this workout: slow, steady and fast.<\/p>\n Slow: At this pace, you will be paying little attention to your speed or effort. You\u2019ll be able to speak in full sentences or sing.Steady: You\u2019ll be able to talk but not sing and will be breathing a little harder.Fast: You may need to take deeper breaths. You should not be able to talk in full sentences at this stage; you should be walking just short of a jog and pumping your arms.<\/p>\n \u201cMake sure to pre-hydrate and take sips of water throughout the workout,\u201d says Gonzalez. \u201cWear comfortable and supportive clothes and shoes.\u201d<\/p>\n \n (Image credit: Getty Images \/ LeoPatrizi)<\/p>\n Part 1\u2014beginner<\/p>\n Time: 10min<\/p>\n Warm-up: 1min slow pace.Intervals: 2min steady pace followed by 2min fast pace with your arms pumping x 2.Cool-down: 1min slow pace.Part 2\u2014intermediate <\/p>\n If you find the first 10-minute circuit easy, try this next pattern to step up the challenge and burn more calories. Alternatively, if you don\u2019t want to increase the difficulty, repeat the beginner circuit.<\/p>\n Time: 10min<\/p>\n Warm-up: 1min steady pace.Intervals: 30sec fast pace walking and pumping arms, followed by 30sec steady pace walking x 8.Cool-down: 1min steady pace.Tips for a successful walking workout<\/p>\n Gonzalez shared the following tips to give yourself the best workout possible.<\/p>\n 1. Warm up<\/p>\n \u201cA solid full-body warm-up will make sure your body is ready to work out,\u201d says Gonzalez. \u201cI have found that my clients are more successful when we do a full body warm-up, moving the body in multiple directions.\u201d<\/p>\n This walking warm-up<\/a> is a good place to start.<\/p>\n![\"Smiling](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/XEf5AWSUy8GZxbbkuU76Q7.jpg\")
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