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Let’s be real—there are a lot of women in midlife who are not looking to jump, sprint, or crush burpees anymore. And guess what? You don’t have to. If traditional HIIT feels a little too intense or your joints are saying “no thanks,” you’re not alone. That’s exactly why I fell in love with Interval Walking Training (IWT).
It’s walking—with purpose.
You alternate between brisk and moderate paces, and suddenly, your daily walk becomes a fat-burning, heart-boosting workout that actually feels doable. No fancy equipment. No pounding. Just results.
Don’t get me wrong… HIIT training is great for all ages depending on your fitness level. But if jumping and sprinting isn’t your thing, you might just find that IWT becomes your new BFF.
As a personal trainer and a middle age woman, IWT has become something I do weekly!
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What Is Interval Walking Training (IWT)
Think of IWT as the best of both worlds: the ease and accessibility of regular walking with the fat-burning, heart-pumping benefits of interval training. It’s simple—you alternate between periods of faster-paced walking and slower, more moderate recovery walks.
You’re still walking (yay for joint-friendly movement!), but you’re strategically pushing your pace to boost your fitness and results.
Here’s a beginner-friendly example of what IWT could look like:
- Warm-up: 3–5 minutes at an easy pace
- Intervals: 1 minute of brisk walking (a pace where talking becomes challenging), followed by 2 minutes of moderate walking (where chatting feels effortless)
- Repeat the cycle for 20–30 minutes
- Cool-down: 3–5 minutes of relaxed walking
That’s it! Just walking with an extra push.
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Benefits of Interval Walking Training
Interval walking offers a powerful yet joint-friendly way to boost metabolism, improve cardiovascular health, and enhance endurance—making it an ideal fat-burning workout for women over 50.
Let’s explore some of the top benefits!
1. Low-Impact, High-Reward
Walking is already one of the most accessible and sustainable forms of movement out there. Add in intervals, and you’ve got a recipe for better heart health, calorie burn, and endurance—without straining your knees, hips, or back.
If you’ve got cranky joints (hello, menopause-related joint stiffness), IWT is a game-changer. It keeps you moving without beating up your body.
2. Boosts Cardiovascular Health
Alternating between faster and slower paces challenges your heart and lungs in the best way. It’s been shown to improve something called VO2 peak—which is just a fancy term for how efficiently your body uses oxygen during exercise.
And guess what? A better VO2 peak = better overall endurance and longevity.
3. Burns More Calories (Yes, Even After You’re Done!)
Here’s the bonus of interval-based exercise: the afterburn effect, or what science calls Excess Post-Exercise Oxygen Consumption (EPOC). Your body continues to burn more calories even after the workout ends as it works to restore itself.
That’s efficient training!
4. Improves Strength and Mobility
That burst of brisk walking isn’t just cardio—it’s functional movement. It recruits your leg muscles, glutes, core, and stabilizers to support balance and power. This kind of movement helps you move through life with confidence, whether you’re chasing grandkids, walking up hills, or hauling groceries.
Add my favorite flexibility exercises and my top mobility exercises to boost your wellness even more!
5. Easy to Modify and Progress
Whether you’re just starting out or already logging steps every day, IWT meets you where you are. You can increase intensity by making your fast intervals a little longer, walking hills, or even adding a weighted vest (when you’re ready!).
Explore how I use a weighted vest during walks, and my top tips for burning more fat while walking to boost your workouts!
How To Start Interval Walking Training
Getting started is simple. You don’t need to wait until Monday or buy a thing—just lace up your shoes and go.
Here’s how to make IWT work for you:
- Start slow: Try 30 seconds of brisk walking followed by 1–2 minutes of slower recovery.
- Warm-up and cool-down: Spend 5–10 minutes at an easy pace before and after to prep your body and avoid stiffness.
- Find your “fast”: It’s not a run—it’s just a walking speed that makes conversation feel slightly difficult. Think “power walk,” not “Olympic sprint.”
- Use a watch or app: A simple timer, fitness tracker, or walking app can help you stay on track. I use the stop watch on my iPhone.
- Stick with it: Aim for 2–3 IWT sessions per week, each lasting approx.15–30 minutes. Consistency is where the magic happens.
- Wear proper footwear: A good pair of walking shoes makes a difference over time. I personally like good arch support and extra cushioning. These are the guidelines I use to choose the best walking shoes!
Adapting Interval Walking Training to Your Fitness Level
One of the best things about IWT is that you can adjust it to meet your needs. Here are some general guidelines to get started at your level.
Beginner: Stick with shorter fast intervals (30 seconds to 1 minute) and longer recoveries. Focus on effort, not speed.
Intermediate: Try a 1:1 ratio of fast to slow (1 min fast, 1 min slow), or walk on an incline for added challenge. Check out these amazing benefits of incline walking for middle aged women!
Advanced: Walk longer fast intervals and shorten recovery time. Add a weighted vest or bodyweight moves during recovery walks (think lunges or arm circles).
Why Interval Walking Training Works for Women Over 50
As someone who has lived through pregnancy, perimenopause, and post menopause—and worked with thousands of women over the years—I know firsthand that consistency trumps intensity. Walking is something most of us enjoy, and that means we’re more likely to stick with it.
IWT lets us take something we already love and simply level it up.
It’s fun. It’s efficient. And it meets you where you are. Whether you’re dealing with joint pain, rebuilding fitness, or just want something that feels doable, IWT delivers.
Interval walking training is proof that walking doesn’t have to mean “just going for a stroll.” It can be a powerful workout that supports your heart, metabolism, and mood—without hurting your joints or draining your energy.
So if you’re a midlife woman looking for a new way to feel strong, energized, and empowered, try IWT. It’s simple. It’s smart. And most importantly—it works.
Want to walk with me? Click below for a FREE 20 minute interval walking workout with me!
