Your morning routine needs to start with a simple 15 minutes’ walk if you want to stay fit and healthy. However, most people will not talk about it. Instead, they will mainly highlight that the strength of your body is greatly dependent on the diet you eat and the workout you follow. This is mainly because fitness brands and health-related supplements don’t benefit from a simple walk. The best they will be able to sell you is either a running shoe or a comfy workout gear. Even if you don’t have both, you can wear any joggers and tracksuit of your choice and run till you drop. However, no matter what you choose, the benefits of running are limitless.

Running is known to be the king of every workout and this is the reason you will see people starting their warm-up with some easy running. This is a simple yet effective workout that you can customize anytime without professional help. The best thing about this workout is that you can change the intensity according to the time available and the goal you have. Another important thing to keep in mind is that walking requires no extra effort, just simple stretching and some easy warm-up will help you get ready for the running and you can get the best results if you can optimize the workout according to your need.

With the help of this article, we will help you customize the walking according to the HIIT workout pattern. Within a high-intensity interval workout, you will be able to customize the running and walking pattern according to your goal.

How to Design A HIIT Workout with Walking and Running?

Most people get confused when they are told that they will get to have a HIIT based workout by just running. The main issue is that when you usually see high-intensity interval training you will see the different workouts. Either you will see variations of cardio that will help you target the same muscle or you will see workouts that will target the whole body. In these conditions, you need to keep in mind that even running has different variations that you can use to target the fat in different areas of the body.

For this workout, we will have 2 minutes of exercise time but make sure to take out at least 20 seconds for the rest after each exercise phase.

2-Minute Stretching

To start the workout you need to start with just stretching. For stretching, you can stand still and raise your foot a little. Once you have your foot on a box then just stretch your upper body, hold your feet with your hands and bend down to touch the foot with your head. Repeat this with both sides, you can also use other variations of yoga.

2 Minutes Warm-Up

For the warm-up, stand still at the same place and keep running. This will help you get your body moving, you will improve in functionality and you will know how you will be using your muscles. This is a good workout to get your blood rushing so you can get to start the workout eventually without getting injured when you use your full intensity.

2 Full Pace Running

Full-pace running is the phase where you can get to increase the speed to any extent. This will help you burn calories at a fast pace. You have to make sure you are just testing the limit and not getting to the point that you will get injured.

2 Minutes of Incline Running

Incline running will help you test the endurance of your body. It helps you work on your calf muscles as well as helps you shape up your legs to become lean. This will help you burn calories faster.

2 Minutes Slow Pace Running

Finally, you can reduce the speed and let your blood and body cool down a little. This will help you reduce the chance of injury and trigger recovery.

Bottom Line

To sum it all up, it all comes down to the way you use your running pattern and how many intervals you use within. Since HIIT has a 4:1 ratio that you have to maintain if it exceeds that limit you will not see any significant results. This is also important because you are technically taking out time for the rest. If you rest for too long, your body will take longer to get into the warm-up again. This is pretty easy because by following the same second-based limit you will be able to increase and decrease the intensity of the workout.