If you’ve been searching for a simple, effective way to lose weight and boost your fitness without breaking your body, interval walking might be your new best friend.

It’s not just walking. It’s walking smarter.

What Is Interval Walking?

Interval walking is exactly what it sounds like—walking in intervals.

You alternate between one minute of fast-paced walking (just short of starting jogging) and two minutes of slower (normal), recovery walking. Repeat this cycle a few times (10 to 30 minutes), and boom—you’ve got a full workout.

It’s easy.It’s efficient. And it works.

Why Does It Work?

When you mix fast and slow walking, your body gets pushed in bursts—similar to what happens during high-intensity interval training (HIIT). But unlike sprinting or heavy lifting, interval walking is low impact. 

That means it's easier on your joints and muscles, especially for people who are new to working out or are recovering from injury.

Faster walking recruits more muscle activation which requires energy sourced from your stored fat. This means you are burning more calories and shedding more fat. In addition, your metabolism increases so that you will still be burning calories and fat even after your exercise.

Dr. Juan, founder of Pnuff Crunch, put it perfectly:

“This changed my life... It's just taking the same exercise you already do and taking it to a new level.”

The Science Behind the Stride

Let’s break it down:

• Fast walking increases your heart rate.
  

• Slow walking allows for recovery.
  

• This back-and-forth keeps your metabolism elevated.
  

And here's the kicker: Studies show you can burn an extra 60–100 calories in the same workout (30 minute)  just by adding short bursts of faster walking.

That’s right—you’ll burn more fat without doing more time.

More Than Just Calorie Burning

Interval walking isn’t only about weight loss.

It improves:

Cardiovascular health
Metabolic rate
Fat-burning efficiency
Overall endurance

Dr. Juan explains that the body uses two main energy sources during exercise—glycogen (sugar stored in muscles) and fat. When you keep your exercise aerobic, like with walking and fastwalking, you tap into fat as fuel.

So if you want to get lean, interval walking helps you preserve muscle while shedding fat.

Is It Better Than Running?

That depends.

Running burns more calories in the moment, but it’s also harder on your joints.
It may lead to muscle breakdown if not properly balanced with weight training and recovery.

For many people—especially those with knee issues or those trying to hold onto muscle—running isn’t ideal.

Interval walking offers a smart alternative. It’s sustainable, joint-friendly, and just as effective over time. When you interval walk, you tap more into your fat storages for energy than when running which taps more into your glycogen or muscle.  So with interval walking you turn your body into a fat burning machine

You Can Interval Anything

While walking is the easiest way to start, you can apply the interval method to almost any aerobic activity:

• Swimming: One slow lap, one fast lap
  

• Biking: Cruise, then sprint
  

• Jump roping: Slow skip, then go hard for a minute
  

Even treadmill walking gets an upgrade. Hate staring at a wall? Pair your speed changes with a show. Change pace with each scene or character switch. Now it’s exercise and entertainment.t

Tip: you can also try interval walking by inclining your treadmill to 10% instead of the faster walking. So you can walk without an incline for 2 minutes then followed by 1 minute at a 10% incline, and repeat the cycle for the duration of your exercise

How to Start

Here’s how you can try interval walking today:

1. Warm up with 3–5 minutes of light walking
   

2. Walk fast for 1 minute (almost like you’re late for something!)
   

3. Walk slow for 2 minutes
   

4. Repeat for 30 minutes total
   

5. Cool down with a few more minutes of easy walking
   

That’s it. No equipment. No gym membership. Just you and your sneakers.

Want Results? Keep It Consistent

This is the secret: consistency.

Dr. Juan says if you change nothing else—no extra dieting, no gym time—just switch your usual 30-minute walk to an interval walk...

You could lose half a pound to a full pound a month. Without doing anything more.

Don’t Forget Your Fuel

As always, your body needs recovery and nutrients after exercise.

That’s where Pnuff Crunch comes in. With 20g of plant-based protein, low sugar, and high fiber, it’s the perfect post-walk snack to:

• Feed your muscles
• Support fat loss
• Keep you satisfied

Because walking smart deserves smart fuel.

Interval walking is easy to start and hard to mess up. It fits into your day, respects your joints, and delivers real results over time. So the next time you lace up your sneakers, remember: Don’t just walk. Walk with purpose. Walk with intervals. And grab a bag of Pnuff Crunch on your way out. Your body will thank you.