Why Your Steady-State Cardio Isn't Working (And What to Do Instead)

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the Assistant Health Editor at mindbodygreen. She is a recent graduate from Duke University where she received a B.A. in Global Health and Psychology. In her previous work, Ava served as the Patient Education Lead for Duke Hospital affiliated programs, focusing on combating food insecurity and childhood obesity.

I used to think that getting fitter meant 

Image by Javier Díez / Stocksy

Assistant Health Editor Mind Body Green

By Ava Durgin

February 18, 2026

I used to think that getting fitter meant logging more miles or spending more time sweating it out. The longer and harder, the better, right? 

Wrong. 

The turning point came when I realized my exhausting running routine wasn't just ineffective; it was actively draining my motivation and energy instead of building it.

Enter interval training, specifically two methods that have completely transformed how I approach cardio: the 10-20-30 protocol and Swedish fartlek. 

If you've been struggling to see results from your workouts, feeling bored with your routine, or wondering if there's a smarter way to exercise, this might be exactly what you need.

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What makes the 10-20-30 method so effective?

The 10-20-30 protocol is simple: 30 seconds at an easy pace (think walking or light jogging), 20 seconds at a moderate run, and 10 seconds of all-out sprinting. Repeat this cycle several times, and you've got yourself a workout that packs a serious punch in minimal time.

Research shows1 this alternating intensity pattern stimulates both cardiovascular and muscular adaptations in ways that steady jogging simply doesn't. By pushing your body through different intensity zones, you're essentially teaching it to become more efficient at using oxygen (hello, improved VO2 max) and better at managing blood sugar through enhanced insulin sensitivity—key markers of longevity and metabolic health.

What I love most about this method is its accessibility. You don't need fancy equipment or a gym membership. Whether you're walking in your neighborhood or on a treadmill, you can implement this protocol right away.

Why fartlek training feels more like play than work

Now, if strict structure isn't your thing (it certainly isn't mine), let me introduce you to fartlek, Swedish for "speed play." This approach is exactly what it sounds like: adding spontaneous sprints into your regular runs whenever you feel like it. See that lamp post ahead? Sprint to it. Feeling energized on a particular stretch? Go for it.

⭐ One Month on the Wegovy GLP1 Pill: What I’ve Learned (Now Entering the 4 mg Era)

 ⭐ One Month on the Wegovy Pill: What I’ve Learned (Now Entering the 4 mg Era)

I’ve officially survived one full month on the Wegovy GLP‑1 pill — starting at 1.5 mg and now stepping into the big leagues with 4 mg. And let me tell you: this journey has been equal parts science experiment, lifestyle makeover, and spiritual awakening in the grocery store beverage aisle.

Here’s what I’ve learned so far — the expected, the unexpected, and the “nobody warned me about that” moments.

🌡️ Expected Weight Loss (a.k.a. The Scale Finally Behaving)

So far, I've maintained the 8 pound weight loss !

The appetite shift is real. Not dramatic, not overnight, but steady.

Food noise? Lower.

Portions? Smaller.

My fridge? Confused.

The 4 mg dose is where many people notice another bump in progress, so I’m buckling up.

😳 Unexpected Side Effects (Surprise!)

Let’s talk about the things that caught me off guard:

• The “I’m full after three bites” phenomenon

• Random waves of nausea that show up like uninvited guests

• Digestive slow‑downs that make you rethink every food choice

• Burps that could narrate their own documentary

Nothing dramatic — just enough to remind me this medication is doing something.

💧 Hydration: My New Religion

I don’t go anywhere without Liquid I.V.

I keep packets in my purse, my car, my kitchen drawer, and probably under a couch cushion somewhere.

Electrolytes = survival.

Water alone wasn’t cutting it.

🥩 Protein: The Main Character

If I don’t prioritize protein, I feel it.

Energy dips.

Hunger gets weird.

My body basically says, “Ma’am, we talked about this.”

So now it’s protein first, carbs second, chaos never.

🥤 The Soda Breakup

I gave up sodas.

Cold turkey.

Carbonation and GLP‑1s do not get along — and my stomach made that very clear.

Poppi was cute for a minute, but even that had to go.

My gut said “no ma’am,” and I listened.

📚 Lessons Learned (So Far)

• Eat slow. Your stomach is on a delay.

• Hydrate like you’re training for a desert marathon.

• Keep protein ready to go — snacks, shakes, whatever works.

• Don’t trust carbonation.

• Small meals win.

• And most importantly: listen to your body, not the clock.

➡️ What I’m Looking Forward To on 4 mg

• A quieter appetite

• A little more momentum on the scale

• More consistent energy

• Learning how my body adjusts to the new dose

• And continuing to build habits that actually feel sustainable

This isn’t a sprint — it’s a slow, steady, Cajun‑flavored marathon.  

4 Muscle Groups You Didn’t Know You Strengthen Just By Walking

By Aubrey Bailey, PT, DPT, CHT 

Updated on December 08, 2025 CREDIE : Very Well Health

 Medically reviewed by Mallory Christopherson, DC

Walking strengthens and tones several muscle groups.

Science Photo Library / Getty Images

Key Takeaways

• Walking engages muscles in your legs, hips, and core.
• You can engage more muscles while walking by adding resistance, such as wearing a weighted vest or using walking poles.
• Though walking doesn't help you build larger muscles, it can improve your body composition, burn fat, and increase lean muscle mass.

Walking works several muscle groups in your legs, including the flexors and extensors of the ankles, knees, and hips, and activates your core. You can modify your walking routine to target other muscle groups or adjust for chronic pain or recent surgeries.

1. Ankle Muscles

Walking engages lower leg muscles that help the ankle bend upward (dorsiflex) and downward (plantarflex).12

Suga T, Terada M, Tomoo K, et al. Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies. BMC Sports Sci Med Rehabil. 2021;13(1):8. doi:10.1186/s13102-021-00233-z.

• Dorsiflexors: These muscles pull your toes upward, helping clear your foot as you swing your leg forward while walking. The muscle that performs this motion is the tibialis anterior, located along the front of the shinbone.
• Plantarflexors: These muscles point your toes down toward the ground. While walking, this movement propels your body forward with each step. Plantarflexor muscles include the large calf muscle (gastrocnemius) and the smaller muscle underneath the gastrocnemius (the soleus).
  

2. Knee Muscles

Walking engages the knee flexors and extensors.13

• Hamstrings: The hamstrings are the primary knee flexors located in the back of the thighs. Knee flexors bend the knee joint, which occurs when you swing your leg forward with each step. The hamstrings include the semimembranosus, semitendinosus, and biceps femoris.
• Quadriceps: The quadriceps muscles, located in the front of your thighs, perform knee extension. Knee extensors straighten your knee joint, supporting your body weight with each step. The quadriceps include the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.
  

3. Hip Muscles

Walking engages the hip flexors, extensors, and abductors.1

• Hip flexors: The hip flexors are located at the front of your hips. They lift your thigh and move your leg forward with each step. The hip flexors include the iliopsoas and rectus femoris.
• Hip extensors: The hip extensors, muscles located on the back of the thighs and in the buttocks, help propel your body forward with each step and provide stability for the leg you are standing on. The hip extensors include the gluteus maximus and hamstrings.
• Hip abductor: The hip abductor muscles help stabilize your pelvis while you walk. The gluteus medius muscle, a smaller buttock muscle located underneath the gluteus maximus, is the primary muscle supporting the pelvis.

4. Core Muscles

Walking also engages your core muscles, which help keep you upright and stabilize your trunk. These include:4

• Pelvic floor: The pelvic floor comprises multiple muscles that support your bladder, bowels, and reproductive organs.
• Rectus abdominis: The rectus abdominis is commonly known as the "six-pack" muscles.
• Internal and external obliques: The obliques are located on the sides of your abdomen.
• Transverse abdominis: The transverse abdominis is a deep abdominal muscle that wraps around your spine.
• Erector spinae: The erector spinae are a group of muscles that support your spine.

Building Muscles by Walking

Walking won't build large muscles. You can achieve muscle growth (hypertrophy) through strength training. However, walking can improve your body composition; it helps you burn calories, which supports fat loss and increases your lean muscle mass.

How to Tone More Muscles When Walking

There are several ways to tone more muscles while you're walking. Try these tips:5

• Add 30-second bursts of speed walking or jogging.
• Choose a walking route with hills or adjust the incline if you're walking on a treadmill.
• Increase your speed.
• Pause and perform push-ups, squats, or other body-weight resistance exercises.
• Use walking poles.
• Wear a weighted vest.
  

Tips to Make Walking Easier

Walking isn't easy for everyone. Consider the following modifications to help you walk more safely and comfortably:6

• Invite a friend or listen to music to make your time more enjoyable.
• Walk at a pace that allows you to carry on a conversation.
• Walk on an even surface in a well-lit area.
• Wear shoes made for walking (good arch support and nonslip soles) that also fit you well.
  

If you've had surgery or a recent injury, talk to your healthcare provider before you start walking for exercise to make sure it's safe for you. If you're cleared to walk, start slowly. Choose a short distance and walk at a leisurely pace. As you get more comfortable, gradually add more time to your walks.

If you have chronic pain or concerns about your balance, try walking in water when you first start out. This will reduce some of the pressure on your joints and help prevent injury from a fall.

You might also consider an assistive device (such as a cane) for additional support while walking. If you aren't sure which device is best for you, consult a physical therapist.

Read More:

 

6 Sources

By Aubrey Bailey, PT, DPT, CHT
Dr. Bailey is a Virginia-based physical therapist and professor of anatomy and physiology with over 25 years of experience.