The 30-Minute Interval Walk: Level 3

Today, we’re asking you to walk with purpose. What’s your mission? What exactly are you hoping to accomplish?

To boost your mood? Burn some calories? Get healthier? All great intentions.

Or maybe it’s to live longer? Walking 30 minutes a day, five days a week, can increase lifespan by an average of 3.5 years, according to a study published in PLOS Medicine. For people who are obese, the benefit is even greater: 4.2 years. Not too shabby.

You’ll want to keep your intention in mind, because today’s walk will likely challenge you. In the 30-minute interval walk: level 1,  you did one minute of fast walking and four minutes of moderate walking. In level 2, you alternated between one minute of fast walking and three minutes of brisk walking. In today’s walk, you’ll go hard for one minute and then recover at a brisk pace for two minutes.

That’s not a lot of time to catch your breath. “If you’re tempted to quit, just think about your intention,” says Michele Stanten, SilverSneakers fitness expert and author of Walk Off Weight. “It’ll motivate you to keep going.”

Remember: Safety first. If you’re walking outside and listening to our guided audio walk, keep the volume low or use only one earbud. If you’re on a treadmill at the gym, don’t forget to use the safety clip. If you start to feel nauseous or dizzy at any point, ease up or stop. And always drink plenty of water before, during, and after exercising.

Below is a preview of today’s walk that you can listen to in the player above or download at the link below. Use the step rate ranges in steps per minute (spm) and descriptions below to monitor your pace and intensity.

Warmup

Time: 0:00–3:00
Step Rate: 110–115 spm

Start walking casually. Your arms can remain at your sides, and it’s easy to carry on a conversation.

Moderate Walk

Time: 3:00–4:00
Step Rate: 120–125 spm

Pick up the pace. You should be able to talk, but it’s getting more difficult.

Brisk Walk

Time: 4:00–5:00
Step Rate: 130–135 spm

Bend your arms to go faster. You’ll cover more ground and burn more calories by taking short, fast steps.

Fast Walk

Time: 5:00–6:00
Step Rate: 140–145 spm

Push yourself. You should be able to speak only in short sentences or phrases. Count your steps, and remember the number.

Brisk Walk

Time: 6:00–8:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 8:00–9:00
Step Rate: 140–145 spm

Push yourself again. Try to beat your last step count.

Brisk Walk

Time: 9:00–11:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 11:00–12:00
Step Rate: 140–145 spm

Count your steps again. Try to get a higher number.

Brisk Walk

Time: 12:00–14:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 14:00–15:00
Step Rate: 140–145 spm

Get moving again! Count your steps. Go for a personal best.

Brisk Walk

Time: 15:00–17:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 17:00–18:00
Step Rate: 140–145 spm

Put the pedal to the metal again. Don’t forget to count.

Brisk Walk

Time: 18:00–20:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 20:00–21:00
Step Rate: 140–145 spm

Only 10 minutes left. Get moving again, and count your steps.

Brisk Walk

Time: 21:00–23:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 23:00–24:00
Step Rate: 140–145 spm

Walk fast again. Don’t forget to count.

Brisk Walk

Time: 24:00–26:00
Step Rate: 130–135 spm

Slow down, and catch your breath.

Fast Walk

Time: 26:00–27:00
Step Rate: 140–145 spm

Ready, set, go. Last one—don’t leave anything in the tank. Try to get your highest step count.

Brisk Walk

Time: 27:00–28:00
Step Rate: 130–135 spm

Take a minute to catch your breath.

Cooldown

Time: 28:00–30:00
Step Rate: 110–115 spm

Ease back to a leisurely stroll. Cooling down is great for your muscles—you’ll feel less stiff and sore later than if you stop abruptly. After your walk, you may want to loosen up with these five stretches. Great job!

Note: The exercises in this workout may be different or more advanced than those you’ll experience in a SilverSneakers class. Please consult your physician before beginning a physical activity program to make sure it’s safe for you.