Do you want to burn calories, boost your metabolism, and build strength without going to the gym? With a 25-minute walk, you can implement a full-body walking workout that’s comfortable, easy, and fits your schedule.
When done right, walking can be a highly effective and low-impact way to improve cardiovascular health, tone muscles, and even enhance your mood. Make your steps count with a structured walking workout that works for you. Here we’ll let you know our secrets to get started.
How to implement an effective walking workout
Turn your walks into a training process with this schedule:
- Warm-up (5 minutes): Start walking with a relaxed pace and take the time to prepare your body for the exercise. At this moment, you can include some dynamic stretches, like arm circles or gentle lunges, to loosen up your muscles. Starting slow is essential to get your blood flowing and reduce the risk of injury.
- Interval walking (15 minutes): Now you can start increasing the intensity and walking at a moderate pace. You can do this for 5 minutes and alternate with 1 minute of speed walking. During this intense minute, try to walk as fast as you can while keeping a good posture. Repeat the process of 5 minutes at a moderate speed and 1 fast minute during 15 minutes. If you are at home, you can incline your treadmill during the fast minutes to increase the challenge.
- Strength stops (every 5 minutes): Add bodyweight exercises for an extra burn. You can take these moments to perform 10 squats to activate your lower body or 10 lunges (5 on each leg) for more balance and strength.
- Cool down (5 minutes): When ending your walk, slow your pace and let your heart rate come down. Don’t forget to stretch your legs, especially your calves and hamstrings, to favor your muscle recovery and rest.
Tips for a successful walking workout
There are several things you can do to improve your results and enjoy your workout more. Let’s cover a few of them:
- Engage your core: As you walk, engage your abs and glutes to tone your body and walk with the right posture.
- Track your steps: Use a fitness tracker or app to stay motivated and set a goal of daily steps. You can gradually increase your target as you build confidence and endurance.
- Mix up your routine: Change your walking path to keep things interesting and include hills or stairs to add a powerful strength component to the workout.
- Use weights wisely: When you are ready for more intensity, consider wearing light ankle weights or carrying dumbbells. Keep in mind that it is important to maintain proper posture to avoid injuries.
- Stay hydrated: Make sure to drink water before, during, and after your walk, especially on warmer days.
- Go outside: Take advantage of your surroundings to boost your mood and reduce stress. Try to find a park or scenic trail to enjoy the views while you walk.
Following these simple steps, you can turn your daily walk into a workout that’s rewarding and refreshing. With just 25 minutes each day, you can feel more energized, reduce calories, and improve your health.