This is a 10-minute podcast to walk to, and the first part in a new 4-part walking series to get you moving and sneak a few more steps into your day.

Today we’re doing walking intervals. Nothing scary. Just short bursts of faster walking with recovery periods to wake up your body and your brain. Plus, these little pushes are great for women over 40. And I am way over 40. Like waaaay.

You can do this guided walking workout with music outside, or at home on a treadmill or walking pad.

If you're not up for those extra pushes today, you can absolutely skip them and just stay with a steady, comfortable pace.

How do you make walking less boring?

You have to give your brain something else to focus on besides the clock. Doing short intervals breaks up the time and turns a quick 10-minute walk into a game. Plus, I share some ridiculous stories to keep you distracted so the time flies by.

What are the benefits of walking intervals for women over 40?

Intervals are a great way to challenge your heart rate and build stamina without putting heavy stress on your joints. By adding short, 30-second bursts of faster walking, you wake up your circulation and boost your energy levels. Because each push is followed by a recovery period, it strengthens your lungs and legs without leaving you completely exhausted.

Can you get a good workout in just a 10-minute walk?

Yes. Stop thinking you need an hour of free time or nothing at all. A quick 10-minute power walk gets you roughly 1,300 steps and gives you a major energy reset. It is just a short, manageable burst of movement that actually fits into a chaotic day.

What you get during this walking workout?

• Easy walking intervals with background music and a bell at the halfway point
• A quick burst of energy without doing anything extreme
• About 10 minutes of movement and roughly 1,300 steps (woo hoo!)

And because I have ADHD and drift all over the place, I also...

• Tell you how I accidentally rode my bike onto a busy freeway and discovered I can indeed sprint if motivated by death
• Relive old spin class torture involving the song Cotton-Eyed Joe and how I tracked my fitness by how long my thighs could hold my body up
• Discuss whether Ring of Fire was secretly written about my quads giving up on life
• Encourage you to dance the last few steps home like nobody’s watching

Lace up those sneakers and let’s get to it.

Tap Follow so the Week 2 walk is waiting for you in your feed.

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