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When I swapped every HIIT workout with walking, I was floored by the results. Everything changed. I’ve studied exercise science for 20 years, so I dove into the research. Why was walking more beneficial than HIIT?
It’s not just me. This shift tends to happen for a lot of women around 38, 39, into their 40s. Workouts that used to work (cycling classes, long runs, long kickboxing sessions you dread) suddenly leave you feeling puffy, inflamed, exhausted, and stuck. It’s not that those workouts are “bad.” It’s that your body is responding differently now.
Your muscles might recover, but your nervous system and hormones take longer.
When you stack long cardio, high intensity, and frequent classes you can get stuck in a constant fight-or-flight state.That’s when you start to notice:
I didn’t need more intensity. I needed a different type of cardio. I needed cardio that decreased inflammation instead of adding to it.
That’s where Zone 2 walking came in.
HIIT still has a place, but more is not better.
Your individual preference matters, but so does how your body responds. Cardio isn’t one-size-fits-all.
If you’re training for a race, your approach will look different. But if your goal is fat loss, health, and feeling good in your body after 40, then the type and intensity of cardio you choose matters. The real question is, does your cardio support your body or stress it out?
Zone 1, Zone 2, Zone 3, and Zone 4 cardio refer to different intensity levels of cardiovascular exercise based on heart rate zones. These zones are typically categorized based on a percentage of an individual’s maximum heart rate. But you don’t need a heart rate monitor to do zone cardio. I always say – keep it simple! You don’t need all the zones.
Most women do best with:
This zone corresponds to exercising at a very light intensity, typically around 50-60% of maximum heart rate. It helps improve circulation, aids in recovery from more intense workouts, and promotes overall relaxation. Example: easy recovery walk.
This is where results happen.
You can talk comfortably. You finish feeling better, not drained. Supports fat loss, recovery, and lower stress
Examples:
A weighted vest just adds load, it doesn’t change the zone. A weighted vest can increase effort, but recent research shows it’s not the bone builder we were once led to believe. For bone health lift heavy and walk. Try our 3x Per Week Strength Workouts – FREE! We strength train together and you add your daily steps.
This is your Zone 2 walking pace…between leisure and ‘I’m late’.
This feels “kind of hard”. It’s harder to recover from. It’s not necessary for most women.
Examples:
If you love it, keep it occasionally, but don’t rely on it.
What about interval walking or Japanese walking? These fall into the in-between category. They alternate between a steady pace (Zone 2) and a faster pace (Zone 3). They’re not required but is something you can layer in occasionally. Most of your walks should still be steady (Zone 2).
They can be a great option if you:
The best examples are HIIT and Sprints (SIT).
Research shows HIIT increases cortisol and sympathetic stress. This is a good thing! Unless it becomes a chronic thing. You don’t need frequent or long sessions to get benefits. 2x per week between 10-20 minutes. Postmenopausal women can see reduced total fat and abdominal visceral fat with SIT sprint training. Bonus, the load and impact from sprints and jumping are great for your bones!
This is an example of zone 4 and zone 5 cardio:
I kept my regular strength training routine. The biggest difference? My cardio was no longer working against my lifting — it was finally supporting it. The combination of daily Zone 2 walking plus my 3 strength sessions per week is what finally moved the needle!
The American College of Sports Medicine (ACSM) recommends that healthy adults get at least 150 minutes per week of moderate intensity aerobic activity, the equivalent of about 30 minutes of brisk walking, 5 days a week.
Research backs up the power of walking: A major study in JAMA Internal Medicine found that women who took more steps per day had significantly lower mortality risk. Even modest increases (an extra 1,000–2,000 steps) were associated with meaningful health benefits.
Walking outdoors adds another bonus. Studies show that walking in natural settings reduces cortisol (your stress hormone) more effectively than walking indoors.
That’s why I keep it simple: 20–30 minutes of Zone 2 walking most days delivers real results without the stress of high-intensity cardio.
Yes it is! Zone 2 supports fat loss by improving insulin sensitivity, circulation, and recovery. These are the systems that actually allow your body to respond to exercise.
It also keeps stress lower, which matters more after 40. When stress stays elevated, fat loss often stalls, even when you’re doing everything “right.”
This is why daily walking works so well.
Yes. Moderate aerobic exercise, like walking, has been shown to reduce inflammatory markers and support immune function.
It improves circulation, helping deliver oxygen and nutrients while clearing out inflammatory byproducts. This is one reason many women notice less puffiness and better energy when they shift to walking. Zone 2 decreases inflammation in the body while zone 3 and zone 4 can increase inflammation due to the higher demand.
Yes…but that’s not always a bad thing. Cortisol naturally rises during high-intensity exercise to help mobilize energy. That’s a normal, beneficial response.
The issue is frequency. When high-intensity workouts are done too often, cortisol can stay elevated longer, increasing overall stress load and interfering with recovery. That’s when you start to feel tired, inflamed, and stuck.
For most women, less works better. Research shows you can get meaningful benefits from short, low-volume high-intensity sessions.
That’s why I recommend:
1–2 sessions per week, under 20 minutes. Enough to improve fitness without overwhelming your system.
VO₂ max is how well your body uses oxygen during exercise. In real life, it’s how easily you can move without getting out of breath. We do need some higher intensity work for this. Short bursts of Zone 4 and 5 can improve fitness, support brain health, and help your body handle effort better.
But more isn’t better. Some research shows that even brisk walking can improve VO₂ max similarly to high intensity training in certain groups.
That’s why the goal isn’t to push hard every day. It’s to have the right mix: mostly walking with small amounts of higher intensity.
Yes and the research here is strong. Higher daily step counts are associated with lower mortality risk, with benefits increasing as steps go up. Walking outdoors also lowers cortisol more effectively than indoor activity.
This is why walking supports not just fat loss, but energy, mood, and overall health. Aim for 20-30 minutes outdoors (even on cloudy days). I always say keep it simple: walk 20-30 minutes, then move for 3-5 minutes every 60 minutes (pacing on calls, chores, walking post-meal).
Lindsay Brin holds a degree in Exercise Science and has over 20 years of experience helping women build strength and redefine what fitness means for life. She has certified Pilates instructors and CPTs across the U.S. and developed a fitness course accredited by National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE).
But her most transformative learning came after 40, when she began experiencing perimenopause. Lindsay immersed herself in the science of aging, hormones, walking, HIIT, and strength training—ultimately developing a method that works with your body, not against it.
This is now the foundation of Moms Into Fitness, which has helped over 85,000 women rebuild strength, renew energy, and create lasting results.
