A NASM-certified trainer walks at the same time every…

A NASM-certified trainer walks at the same time every day to make exercise a habit—here’s how to follow in her footsteps

Consistency beats intensity. That’s an exercise maxim to live by, but often it’s easier said than done. We’ve all gone hard, then gone home and stayed on the couch for the next two weeks until the soreness has worn off.

Rosie Borchert, NASM-certified personal trainer for REP Fitness US, has a great trick for including exercise in her daily routine.

“In our house, we love to take a walk through the neighborhood at the end of the day,” she tells Fit&Well.

“It’s a great time for me and my partner to connect, talk about our day and squeeze in a little bit of exercise.”

Borchert has shared a typical workout below, but says it doesn’t matter which 10-minute walking workout you do, or if you do a workout proper at all.

“It’s less about getting the most out of your walking workout and more about building a habit that you can practice daily,” she says.

“So, to do this, find a walking workout that you enjoy! Wear a pair of sneakers with cushion and the right type of support for your feet. Suggest a meet-up with your friends to catch up while you walk. Use this time walking to take in the beauty around you or pop on an audiobook you’re excited for to help you get going.”

How to do the 10-minute interval walking workout

The walk is split into five two-minute sections. Use the talk test to judge your effort.

Borchert also suggests adding a set of a strength exercise every time section ends. For instance, do 10 squats after the warm-up, 10 heel raises after the speed walk and so on. Borchert recommended lunges and, finally, skipping, “to add a little impact training to strengthen your bones”.