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Running is the best way to burn fat and calories because of the exertion level. But, it's also the best way to incur some serious injuries. Walking is less prone to injury, and you can still get an efficient fat burning workout.

So, let's make this speed training concept injury free:

1. Rule #1: you're going to keep your feet low to the ground in a shuffle and your stride short
2. Rule #2: you're only going to repeat these intervals 2X/week (e.g. Tues, Thurs)
3. Rule #3: you're only going to do these intervals over 3 weeks in any month, and only every 3-4 months; the rest of the time, do your normal walk routine. Remember to start with a 5 minute warmup walk and end with a 5 minute cool down walk.

Week 1:

• Get a stopwatch. At your normal walk pace, count how many times your right (or left) foot strikes the ground in 30 seconds.
• Over the next 30 seconds, try to increase your foot turnover count by 2.
• Walk at your normal pace for 60 seconds (recovery)
• Repeat this pattern 5 more times (a total of 6 sets)
• 5 mins cool down walk after completing your sets

Week 2:

• increase the speed intervals to 45 seconds
• try to increase your foot turnover by at least 1 count
• Do a total of 6 sets

Week 3:

• increase the speed intervals to 60 seconds

Prevention Magazine has some of the best information available online on walking for fitness.