Workouts don’t have to be the same old routine. Taking a walk is great way to burn calories, but you may feel like you’re not really getting a workout just by taking a walk. By throwing in some additional toning moves a simple walk can turn into a full body workout, leaving you feeling energized. So for today or tomorrow’s workout, skip the gym and try a 30- minute walk with some of these 6 moves for a tighter butt, a stronger core and toned arms. Be sure to check out the videos below for demonstrations on some of the moves.
As you walk, keep the same pace as you would for a regular walk and instead of taking a normal step, raise your knees at a 90 degree angle with every step. Do this for about one minute or 30 reps. What it works: quadriceps, gluteus, abdominals.
While walking, take a large step forward with your right food and lower your left leg (bent) until your knee is about two inches from the ground. Using the muscles in your forward leg, push your body up from that position and repeat, for about a minute or 30 reps (15 on each leg). What it works: quadriceps, gluteus, abdominals.
Take a quick break from your walk (only about 30 seconds) and stand on the balls of your feet, raising your heels off the ground about 3 inches. Lower your heels to the ground and then back up, repeat for 30 reps, or about 30 seconds. Then resume your walk. What it works: calves, gluteus
Race Walking Intervals
Interval training has been shown to increase calorie burn. Intervals also gets your heart pumping faster to deliver more oxygen to your body, and over time can help lower your resting heart rate. During your walk, race walk for one minute, walk at your normal pace for one minute, and do this for 15 minutes to keep your heart rate elevated for maximum calorie burn, and a more beneficial cardio workout. What it works: heart, lungs, legs, and core.
Take along a set of 2-3 pound dumbbells on your walk. Keep your arms at chest level and move them back and forth as you normally would, walk briskly and do so for 15 minutes. The dumbbells will make your normal walk more challenging and will result in an awesome workout.
What it works: arms, shoulders, quadriceps, gluteus, abdominals.
As you walk, extend both arms out to the side, straight out. With fingers pointed and palms facing down, make small circles with your arms, keeping your arm muscles tight. Do this for about 30 seconds. What it works: shoulders, triceps, biceps, core.
Adding these toning exercises to a 30-minute walk offers you the benefits of a cardio workout, increased heart rate and muscle building for a full-body workout that’s fun, and easy. No equipment required, just you and if you so choose, a walking buddy. Don’t forget that your four-legged friends would also love a walk like this because, as you slow down to do a few lunges, they get to work out their sniffer.
Don’t forget that to achieve all the benefits of a cardiovascular workout you must maintain an elevated heart rate for at least 15 minutes. Always allow yourself a 5 minute warm-up and cool-down period, and don’t forget to stretch! Want more great SkinnyMs Workouts. We gotcha covered.
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High Knee Walk
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Not all exercises are suitable for everyone and this or any other exercise program may result in injury. To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within these video and/or routines.