If you are reading this page, you are probably interested in improving your mental health, your physical health, or your physical fitness. You have probably also been sold on the idea that walking is a great low impact workout, but have you heard of RILIIT?

In this article, I will be taking a look at one of the simplest and most effective ways we can utilize walking, interval training. A walking interval workout can be achieved by simply tweaking our regular walks and the benefits can be exponential.


Pronounced “Really it”, RILIIT is a word I have came up with to embody the game raising mindset we like here at fortythousandfootsteps.com. I am not a fitness guru so I have not created a complex workout program, it is more a concept that anyone can adopt to reach the health and fitness goals using the power of walking.

RILIIT stands for Raised Intensity – Low Impact Interval Training and it is exactly what it says on the tin. The idea is that you can start at any level and increase the intensity in controlled bursts depending on your goals.

Who Is RILIIT Really For

The short answer is anyone. Whether you are unfit and looking for an easier introduction to fitness, or you are active and looking for a simpler workout, if you walk, RILLIT can work for you.

As well as being free of charge, It was not an accident that the term “raised” does not denote a specific level. I want everyone to understand they can take part at any level and raise their game to a level they are capable of.

What Does RILIIT Consist Of

Maybe you have an existing walking routine or maybe you are still building your routine up, the beauty of RILIIT is you just apply it to your existing walks. I haven’t created anything, I have merely grouped a few things together and gave it a name so you have something you can use

RILIIT has 3 gears all designed around you

First Gear: Automatic

Automatic will be your default, if you didn’t put any thought in getting from A to B, this would be how you walk. You should be able to maintain this gear for quite long periods and Increasing total footsteps or your distance travelled can all be done in Automatic.

Second Gear: The Rush

You will be familiar with The Rush if you have ever been walking anywhere and realised you were late. While still not being too difficult, sustaining this pace will start to require aerobic energy, and you will start to breathe more heavily to compensate.

Third Gear: The Push

The Push is the real power walk, you will be pushing yourself as hard as you can for very short periods. You want to take short fast strides swinging your arms out from the shoulder as fast as you can. If you are doing this properly, you should not be able to sustain third gear for longer than a few minutes.

How Do I Do It?


Whether you are on your way to the shop, walking the dog, or are just out walking for fun, you should plan your intervals before you set off. Then when you are out, you should alternate your walking speeds for controlled periods (time or distance).

For low impact Cardio Conditioning, you will walk mostly in second gear. You will raise the intensity to The Push before dropping down to your Automatic gait to catch your breath, for example, 35 minutes might look like this:

  • Automatic – 5 minutes
  • The Rush – 10 minutes
  • The Push – 1 minute
  • Automatic – 3 minutes
  • The Rush – 10 minutes
  • The Push – 1 minute
  • Automatic – 5 minutes

You will spend the majority of your walk catching your breath, so you do not want to fully recover when you are in your automatic gait, just recover enough to move back up to The Rush.

Alternatively, for a more anaerobic workout, you will spend the majority of your walking time in your Automatic gait, however, you will utilize The Push for set intervals before allowing yourself to recover fully. When alternating between your first and third gear, full recovery is extremely important so you can either continue walking slowly or stop entirely until you have got your breath back.

Whether you measure the time or distance of both your overall walks and your interval performance, recording these metrics will allow you to gauge your performance as you are raising your game.

It Really Is That Easy

So there you have it, RILIIT – really is a walking interval workout that anyone can do. I have given you some examples but you can make up your own custom RILIIT workout simply by introducing more gears to your walk.

If you are still not sold, check out this article on five major reasons to try interval walking. Have you tried interval walking or are you interested in giving it a go? I would love to hear your thoughts on RILIIT in the comments below.