Accelerate Your Daily Steps: Reach 1,200 in a Quick 10 Minutes Through High-Intensity Interval Training (HIIT) Walking Exercise
Embrace the chill of winter and bad weather with a series of indoor walking workouts, one of which is a 10-minute High-Intensity Interval Training (HIIT) session by fitness trainer April Hattori. This quick and accessible workout option is designed to increase endurance, burn more calories than steady-state walking, and provide benefits for cardiovascular fitness, blood pressure, and blood glucose levels.
The session consists of one-minute slow walking intervals and 30-second speed-walking bursts, repeated seven times. During high-intensity periods, your heart rate should rise to between 80% and 100% of your maximum heart rate. Wearing a heart rate monitor, such as the recommended Polar Verity Sense, can help you determine if you are in the right heart rate zone.
April Hattori, the founder of Yes2Next, an active aging fitness platform she runs with her 83-year-old mom Aiko, shares this HIIT walking session. You can complete the workout using just bodyweight and enough space to move backward and forward.
Research published in the Journal of Physiology indicates that even low-volume HIIT sessions lasting just four minutes can significantly improve cardiovascular fitness, blood pressure, and blood glucose levels. By following this 10-minute HIIT walking session, you can achieve similar results in less time.
The Polar Verity Sense heart rate monitor shows your heart rate in real-time through its app, making it an accurate, easy-to-use, and comfortable option for monitoring your progress during the workout.
Incorporating a 10-minute HIIT walking session into your routine can help strengthen your heart and lungs, improve overall stamina, and provide benefits for your cardiovascular and metabolic health.
For more achievable workout ideas, health tips, and wellbeing advice, consider subscribing to the Fit&Well Newsletter. Remember, staying active and taking care of your health is essential, especially during the long winter nights and bad weather.
| Benefit | Mechanism | Outcome | |-----------------------|--------------------------------------------------|--------------------------------------------| | Cardiovascular fitness | Increased heart rate, improved VO2 max | Better heart and lung function | | Blood pressure | Improved vascular function, reduced arterial stiffness | Lower systolic and diastolic BP | | Blood glucose levels | Enhanced insulin sensitivity, increased glucose uptake | More stable and lower blood sugar levels |
Stay active, stay healthy!
- The 10-minute HIIT walking session by fitness trainer April Hattori, which incorporates one-minute slow walking intervals and 30-second speed-walking bursts, is designed to enhance cardiovascular fitness, reduce blood pressure, and improve blood glucose levels, as supported by research published in the Journal of Physiology.
- To determine if you are in the correct heart rate zone during the HIIT walking session, wearing a heart rate monitor like the Polar Verity Sense is recommended, as it provides real-time heart rate data and is user-friendly.
- Subscribing to the Fit&Well Newsletter can offer more achievable workout ideas, health tips, and wellbeing advice to help maintain your fitness and overall health during the long winter nights and bad weather, emphasizing the importance of staying active for your cardiovascular and metabolic health.
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