Pump up the fun and the fat burn with this strength-training interval workout created by Lee Scott, a walking coach and the owner of Wow Power Walking in Toronto. Walking is the foundation of the workoutâyou'll walk to warm up, cool down, and recover from the hard effort of the intervals. Workout: Warm up by walking for 5 minutes at a moderate pace. Do each strength interval exercise for 30 seconds. Recover between each move by walking for 30 seconds.