Did you know you can turn a walk into a FAT BURNING workout? Walking is one of the simplest ways to workout and just about anyone can do it and the ONLY EQUIPMENT you need is a pair of tennis shoes!
OK, maybe not these🙄 but seriously that is all you need! 👟
You can walk almost anywhere, and it’s so easy to get started, literally you just put one foot in front of the other, right? BUT, do you know how to take your walk from just a walk to a great cardio intense, FAT burning workout? I usually get my workouts done at the gym or in my home, but I have been traveling more with my husband (I am very lucky!😃) and I needed to find a way to get a great cardio, FAT burning workout while traveling on the road, like in these great cities New York and Chicago. You will be surprised how you can turn an ordinary walk into a FAT burning workout!
First, let’s remember why YOU should get your exercise in, even when you travel and especially during this very busy and sometimes stressful time of year? Your heart will get stronger (a heart monitor is your best bet for tracking this, I always use my Apple Watch ) , you can lower your blood pressure, and your bones will get stronger. It will also relieve stress, help you sleep better, and can boost your outlook on life.
Walking won’t really burn fat or get your heart rate up. FALSE! There are different intensity levels YOU can do for your walking workout, depending on how fast you walk, how far you go and if you are going uphill. But, did you know that you can also target and strengthen different body parts all while walking, just by adding a few extra exercises?
Core: Stop and do some crunches or planks at the end of your walk.
Arms: Add a light dumbbell and swing your arms briskly while walking, you will now get a great arm workout too!
Legs: Yes, walking does work the major muscles, quads, hamstrings and booty (glutes) .
Booty/Glutes: Yes, especially when you are walking uphill, you can really concentrate on engaging your glute muscles.
Shoulder/Back/Chest: If you do pushups when you’re done walking or you can even incorporate them into your walk……..you only need the ground, grass or even a bench!
Aerobic: Yes, but you need to keep your pace steady, below is what I recommend to keep up a brisk pace to make it a great cardio workout, that burns more calories.
INTENSE WALKING WORKOUT TO BURN FAT
Time: approximately 20 minutes
Items Needed: Supportive tennis shoes, low weight dumbbells, (around 3-5 pounds), as you will be holding onto these the entire walk.
Let’s Begin!
2 min: walk at a medium intensity pace, arms gently moving back/forth holding your dumbbells
1 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
1 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
3 min: slow down your pace and bring your heart rate down, arms gently moving back/forth holding your dumbbells.
Advanced Additions:
1. when walking at the high intensity, look for hills, stairs, some sort of incline to bring your heart rate up while engaging more quad and booty muscles!
2. during the 2 min. high intensity pace, add 30 seconds of jumping jacks, high knees, or burps to your 2 minute high intensity pace.
3. before the final 3 minute cool down, do pushups, crunches and planks
Cost: Free! ✅
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