Walking Workouts

It's the most wonderful time of the year! The holidays are full of food, sleep, more food, family and did I mention food?! All those yummy treats that we can't resist, but everything comes with moderation. (At least trying to moderate!) It is okay to eat during the holidays and enjoy, but try to keep those workouts up as much as possible.

As I'm studying to become certified, of course I have been doing a bunch of research online and finding even more fun workouts and tips I can share.

I know running is not for everyone, but staying active is! Check out these four walking workouts below. I have done all of them and they are a great calorie burner.

QUICK AND EASY LUNCHTIME BLAST

  • Minute 1: Walk briskly

  • For the next 30 seconds: Walk while bringing your knees as high to your chest as you can

  • For the next 30 seconds: Go back to brisk walking at a RPE of six out of 10.

  • For the next 30 seconds: Do "walking mountain climbers"

  • To do these, bring your right elbow across your body to your raised right knee, then repeat on the left side and continue to repeat, alternating sides.

  • Repeat this two-minute walking interval workout five times, for a total of 10 minutes.

AMPED-UP TREADMILL ACTION

One-minute hill intervals on the treadmill. This excercise will help to increase leg strength by activating the glutes and hamstrings. Core muscles will kick in as you move those arms!

  • Minute 1: Walk briskly at 3 or 3.5 MPH

  • Minute 2: Pick up the pace to 3.5 or 4 MPH, which you'll maintain for the next seven minutes

  • Minute 3: Increase the incline to 5%

  • Minute 4: Back down to a 1% incline and add overhead arm raises

  • Minute 5: Increase the incline to 6%

  • Minute 6: Recover: Back down to a 1% incline and add arm punches

  • Minute 7: Increase the incline to 7%

  • Minute 8: Back down to a 1% incline and do overhead arm raises again

  • Minute 9: Increase the incline to 8%

  • Minute 10: Back down to a 1% incline and slow your speed to 3 MPH or less to cool down.

Repeat three times for 30 minutes total.

CLIMB THOSE STAIRS

  • Walking on an upward angle, such as climbing stairs, adds just enough resistance to an otherwise low-intensity exercise to burn extra calories. It also challenges the posterior chain muscles, such as the hamstrings, glutes, and calves. Try this routine from Mike Clancy, a personal trainer in New York City. (You'll want to use a stairway with multiple flights.)

  • Minute 1: Walk up a staircase at comfortable pace.

  • Minute 2: Walk back down.

  • Minute 3: Pick up your pace so you increase the number of flights you walk up.

  • Minute 4: Walk back down, again at a slightly faster pace than minute two.

  • Minute 5: Walk back up the staircase without holding onto the handrail, either staying at that quicker pace or slowing your speed slightly.

  • Minute 6: Walk back down.

  • Minute 7: Walk back up the staircase without holding onto the handrail, at a pace that feels safe.

  • Minute 8: Walk back down.

  • Minute 9: Walk up the staircase at comfortable pace, this time holding onto the handrail.

  • Minute 10: Walk back down slowly to cool down.

  • Note: To boost your calorie burn even more, perform the entire 10-minute stair climb workout without using the handrail.

Repeat three times for 30 minutes total.

BURN IT BACKWARDS

  • Minute 1: Walk up and then back down a hill to warm up.

  • Minute 2: Turn your back to the hill and walk up, backwards, as fast as you can.

  • Mintues 3-4: Walk briskly down the hill and then back to your starting place at the base of the hill.

  • Minute 5: Turn your back to the hill and walk up, backwards, as fast as you can again.

  • Minutes 6-7: Walk briskly down the hill and then back to your starting place at the base of the hill.

  • Minute 8: Turn your back to the hill and walk up, backwards, as fast as you can again.

  • Minutes 9-10: Recover by walking down the hill and then on a flat surface until you've cooled down.

Repeat three times for 30 minutes total.

Health and a long life is worth those 30 minutes a day at the minimum. Hope you all enjoy these great workouts and tips. The burn it backwards is one of my favorites!

Happy Holidays and Think Health!

**Credit from Women's Health

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© 2015 Think Health By Ashy D. Proudly Created with Wix.com

Atlanta, GA | Ashley Deka | thinkhealthbyashyd@gmail.com 

Think Health by AshyD encourages you to consult with a physician before participating in any new exercise or diet program. Think Health disclaims any and all liability that may result from following a program by Think Health. 

When following any program by Think Health, you assume the risk of your participation. You are assumed full responsibility for any risks, injuries or damage known or unknown which might incur as a result of participating in the program. You are assumed to know it requires physical exertion that may be strenuous at times and may cause physical injury and are aware of the risks and hazards involved.

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