How to turn your leisurely stroll into a heart pounding, thigh burning, interval session

Plan for a 10-20 minute walk depending on your fitness level and how often you walk.

Dress appropriately for the weather, layers are always a good idea.

Start your walk at a slow, easy pace on relatively flat terrain.

After 5 minutes increase your pace such that your breathing and heart rate increase slightly.

After 5 more minutes, slow back down to your starting pace.

Then speed up your pace again until it would be hard for you to carry on a conversation.

Try to maintain that pace for as long as you can or until the final 5 minutes of your walk

The last 5 minutes of your walk should be slow and easy