How to transform your walking from a leisurely slow-paced walk to an intense workout to lose weight
If you are not a big fan of running, but you like to move and prefer cardio training or you just need to give your joints a break from running, walking is a great alternative. Many people think that walking is a pleasant activity, and it can be, but at the same time it can also become a real high-intensity workout.
L ‘ HIIT workout reduces body fat and improves cardiovascular fitness, helping to increase metabolism and calorie consumption (even after your workout is over). Here are some exercises to turn a simple walk into a high intensity workout. (Read also: Walking: 10 reasons to do it 30 minutes a day )
10-minute HIIT walking routine
Before starting your workout, remember to do a short warm-up session to prepare your muscles for the actual workout.
- 0-4 minutes: keep a steady pace, without speeding up or slowing down; try to keep your pace for 4 minutes before moving on.
- 4-6 minutes: Increase the pace. After 4 minutes of walking at a leisurely pace, it’s time to pick up the pace. Remember to pump your arms and get your body involved. Keep your head up and look forward without bending your shoulders or back. Engage your abs while keeping your back straight and rotate your feet from heel to toe. Maintain this brisk walk for 2 minutes.
- 6-8 minutes: Return to a steady pace. After walking briskly for 2 minutes, you should feel your heart rate increase. Returning to your steady starting pace, give your body a short break as you move and burn calories before moving on to the more intense interval – brisk walking. Maintain the initial rhythm for another 2 minutes. At this point you can introduce some strength exercises, such as a pushup on a bench or a step, a half squat or a lunge.
- 8-9 minutes: Powerful walk. The power walk is the most intense rhythm; to get all the benefits it is important to maintain proper shape. Keep your arms bent at a 90 degree angle and move them as you walk. The opposite arm and leg should move forward at the same time. Remember to move your feet from heel to toe, taking short steps at a fast pace. Taking more steps in less time is an important part of fitness walking and can help increase your calorie burn. Power walk only lasts one minute so make sure you give it your all!
This is a 10-minute type of workout, which can take slightly longer if you choose to do strength exercises.