By Owen PalmerUpdated November 2026
Interval walking training is a structured way of walking in which you alternate short bursts of faster, more effortful walking with slower recovery walking. If you are wondering what is interval walking training and whether it can actually improve your fitness, you are not alone. Many people want a walking routine that feels manageable but still challenges the heart and legs. The books below were selected by comparing their stated scope, the clarity of their instructions, the depth of their programming, and the patterns owners tend to report about usefulness for beginners, older adults and people short on time. No book on this list was tested by us in a lab or in our own training. Instead, each pick reflects what the listing and publisher describe, along with feedback patterns from readers. Use this list as a starting point, and consult a physician or qualified professional before beginning any new exercise program, especially if you have heart, joint or blood pressure concerns.
Our top picks at a glance
- 1
TOP CHOICEBest overallHiit: The 20-Minute Dream Body with High Intensity Interval TrainingView on Amazon - 2
TOP CHOICEBest for older adultsStaying Young with Interval Training: The Revolutionary HIIT ApproachView on Amazon - 3
TOP CHOICEBest for beginnersInterval TrainingView on Amazon - 4
Best for structured programmingThe Interval Training Workout: Build Muscle and Burn Fat with Anaerobic ExerciseView on Amazon - 5
Best for tracking progressTreadmill Logbook: Daily Cardio Log for Running and Walking Interval TView on Amazon - 6
Best for varietyHigh Intensity Interval Training: Burn Fat Faster with 60-Plus High-ImView on Amazon - 7
Best for advanced trainingMaximum Interval TrainingView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Hiit: The 20-Minute Dream Body with High Intensity Interval Training | Time-crunched beginners | Short session format |
| Staying Young with Interval Training | Older adults | Age-focused approach |
| Interval Training | Beginners | Foundational explanations |
| The Interval Training Workout | Structured programming | Anaerobic work and fat loss focus |
| Treadmill Logbook | Progress tracking | Daily log pages for intervals |
| High Intensity Interval Training (Idiot’s Guides) | Variety seekers | 60-plus exercise options |
| Maximum Interval Training | Advanced exercisers | Higher intensity progressions |
Hiit: The 20-Minute Dream Body with High Intensity Interval Training
Hiit: The 20-Minute Dream Body with High Intensity Interval Training
For a deeper look, Walking Workouts: Pace, Intervals and Weekly Targets covers this in detail.
Best for: Time-crunched beginners who want short, structured sessions
This book suits people who have little time and want a clear framework for brief, intense efforts. Its title signals a short-session approach, which can be easier to stick with than hour-long workouts.
Key specs
- Format: paperback book
- Focus: high intensity interval training in roughly 20-minute sessions
Pros
- Clear focus on short sessions
- Easy to fit into a busy schedule
- Accessible framing for newcomers
Cons
- Emphasis leans toward full-body workouts rather than walking specifically
- Intensity levels may be too high for people returning from inactivity
Bottom line: A good fit if you want compact sessions and are comfortable adapting the intensity down to a walking pace.
Staying Young with Interval Training: The Revolutionary HIIT Approach to Being Fit, Strong and Healthy at Any Age
Staying Young with Interval Training: The Revolutionary HIIT Approach to Being Fit, Strong and Healthy at Any Age
Best for: Older adults looking for a gentler entry into interval work
The title explicitly addresses fitness across the lifespan, making it a logical choice for readers over 50 or those returning to exercise after a long break. Always check with a physician before starting any interval program.
Key specs
- Format: paperback book
- Focus: interval training adapted for adults of any age
Pros
- Explicitly addresses older exercisers
- Emphasizes strength and health alongside fitness
- Reassuring tone for cautious starters
Cons
- Some readers may want more walking-specific detail
- Requires adapting exercises to individual joint limits
Bottom line: The most sensible starting point for readers who are older or new to exercise and want reassurance that intervals can be scaled.
Interval Training
Interval Training
Best for: Beginners who want a foundational explanation of the method
A general-purpose title on the concept itself, useful for understanding why alternating effort levels works before you build your own walking plan.
Key specs
- Format: book covering the interval method
- Focus: general principles of interval training
Pros
- Concept-first approach that builds understanding
- Broad enough to apply to walking
- Straightforward title for newcomers
Cons
- Limited detail on walking-specific pacing
- Details on the specific edition may vary, so confirm before buying
Bottom line: Pick this if you want the principles first and plan to build your own sessions from them.
The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise
The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise
Best for: Readers who want structured programming with a strength component
This title pairs interval work with muscle-building and fat-loss goals, suiting people who want a plan rather than improvised sessions.
Key specs
- Format: paperback book
- Focus: anaerobic intervals with muscle and fat-loss goals
Pros
- Clear programming structure
- Covers strength as well as cardio
- Useful for planning progression
Cons
- Anaerobic emphasis is more demanding than typical walking intervals
- Less relevant if walking is your only goal
Bottom line: A solid choice for people who want a planned program and are ready to add some resistance work.
Treadmill Logbook: Daily Cardio Log for Running and Walking Interval Training, 6×9 Inches, 100 Pages (50 Sheets)
Treadmill Logbook: Daily Cardio Log for Running and Walking Interval Training, 6×9 Inches, 100 Pages (50 Sheets)
Best for: Tracking progress across weeks of interval walking
This is a logbook rather than an instruction book. It works best alongside a program you already follow, giving you a place to record intervals, times and how you felt.
Key specs
- Size: 6 x 9 inches
- Pages: 100 pages (50 sheets)
Pros
- Compact, easy to keep near equipment
- Designed specifically for interval logging
- Helps spot trends over time
Cons
- Provides no training instructions
- Limited space for long-term records
Bottom line: Ideal for anyone already walking intervals who wants to measure consistency and improvement.
High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot’s Guides)
High Intensity Interval Training: Burn Fat Faster with 60-Plus High-Impact Exercises (Idiot's Guides)
Best for: Readers who want variety and a broad exercise menu
The Idiot’s Guides format is designed for step-by-step clarity, and the large exercise library gives you options when walking alone feels repetitive.
Key specs
- Format: paperback in the Idiot’s Guides series
- Content: 60-plus exercises
Pros
- Large exercise library
- Clear step-by-step layout
- Useful for cross-training alongside walking
Cons
- Many exercises are high-impact, so not all suit walkers
- Walking-specific guidance is limited
Bottom line: Good for readers who want to mix walking intervals with other movements.
Maximum Interval Training
Maximum Interval Training
Best for: Experienced exercisers seeking higher intensity progressions
This title is aimed at people who already have a solid aerobic base and want to push their intervals further.
Key specs
- Format: book on advanced interval methods
- Focus: higher-intensity progressions
Pros
- Advanced progressions for experienced users
- Useful for plateaus
- Concise focus on maximal efforts
Cons
- Too intense for most walking beginners
- Some readers find the content repetitive
Bottom line: Best reserved for people who have mastered basic intervals and want more challenge.
Buying Guide
Your fitness level and health status
Interval walking is adaptable, but the effort level you choose matters. Beginners should start with short fast segments, such as 30 seconds of brisk walking followed by 90 seconds of easy walking. People with heart, joint or balance issues should get medical clearance first.
Good picks for this: Staying Young with Interval Training, Interval Training
Session length and time available
Many walking intervals fit into 20 to 30 minutes. If time is your constraint, choose a title that emphasizes brief sessions and simple structures.
Good picks for this: Hiit: The 20-Minute Dream Body, Interval Training
Level of programming detail
Some books give you ready-made weekly plans, while others explain principles and leave the design to you. Decide which you prefer before buying.
Good picks for this: The Interval Training Workout, Maximum Interval Training
Tracking and record-keeping
Logging your times, distances and perceived effort helps you see progress and adjust intensity. A dedicated logbook keeps this simple.
Good picks for this: Treadmill Logbook
Variety of movements
If walking alone feels monotonous, a book with a broad exercise library can help you rotate activities while keeping the interval structure.
Good picks for this: High Intensity Interval Training (Idiot’s Guides)
Age-appropriate content
Look for titles that acknowledge joint health, recovery and gradual progression. Content aimed at older adults often includes modifications.
Good picks for this: Staying Young with Interval Training
Advanced progression
Once walking intervals feel easy, you may want higher-intensity work. Choose advanced material only after you have built a solid base.
Good picks for this: Maximum Interval Training, The Interval Training Workout
FAQ
What is interval walking training in simple terms?
It is walking that alternates between periods of faster, harder walking and periods of slower, easier recovery walking. The pattern is repeated throughout a session.
How long should an interval walking session last?
Beginners often start around 20 to 30 minutes including a warm-up and cool-down. Duration can increase as your fitness improves.
How fast should the hard intervals be?
The hard segments should feel noticeably harder than your normal pace but still allow you to speak in short sentences. Many people use a talk test or a rating of perceived exertion scale.
Is interval walking safe for older adults?
It can be, with appropriate modifications and medical guidance. Consult a physician before starting, particularly if you have cardiovascular, respiratory or joint conditions.
How often should I do interval walking?
Many fitness guidelines suggest a few sessions per week with rest days between them, though the right frequency depends on your goals, recovery and health status.
Do I need a book to start interval walking?
No. A timer and a clear plan are enough. Books and logs can add structure, variety and motivation.
How is interval walking different from regular walking?
Regular walking usually stays at a steady pace. Interval walking adds planned changes in intensity, which can raise heart rate more and vary the stress placed on your body.
Conclusion
Interval walking training is an accessible way to add intensity to a walking routine. For a clear, time-efficient starting point, Hiit: The 20-Minute Dream Body suits busy beginners. Staying Young with Interval Training is the stronger choice for older adults. Interval Training works well for learning the principles, while The Interval Training Workout suits readers who want a structured plan. Treadmill Logbook helps you track progress, High Intensity Interval Training offers variety, and Maximum Interval Training is for experienced exercisers. Match the book to your current fitness, schedule and goals, and check with a healthcare professional before increasing intensity.
For related reading, see What Is the Difference Between Fartlek and Interval Training (2026): Which Should You Choose?, Interval Training vs Steady State: Which Builds Speed Faster? (2026), and 3 Best Interval Walking Trainings for Seniors Programs and Guides (2026).
Sources
- Physical activity guidelines and recommended weekly activity levels for adults (cdc.gov)
- Research summaries on high-intensity interval exercise and cardiovascular health (nih.gov)
- Position statements and guidance on exercise intensity and prescription (acsm.org)
About Owen Palmer
Owen Palmer is part of our editorial team and reviews and edits our speed & interval running guides, checking product details against manufacturer specifications and owner feedback.
