7 Walking Exercises for Fast and Effective Weight Loss
Wanting to lose some weight or get fit without having to go to the gym? Here are 7 walking exercises that will help you get fit and lose weight effectively and conveniently. If you’re wanting to lose weight and get fit by exercising, you automatically think of the gym. But let’s face it, not a lot of people have the time to squeeze in an hour long workout at the gym. And sometimes, when your life is already busy and tiring enough, you don’t really want to do a grueling workout that will leave you feeling like jelly. If you feel this way, don’t feel bad or guilty. You are definitely not alone and there are other ways to keep your fitness up without going to a gym facility or straining yourself every time you do a workout. You want to know what one the most effective ways to lose weight is? Walking for weight loss. It seems too good to be true isn’t it? Believe it! Experts say that it is recommended that you get 10,000 steps each day to keep fit and active. That may seem like a lot, but it is very much achievable! Just by making a few different choices in your everyday life - walking to the train station or bus stop, walking to lunch, to dinner, parking further away from where you’re going, choosing to take the stairs instead of use the elevator - you can easily achieve this goal and maybe even more! So here are 7 fast weight loss exercises that you can do just by walking:
The Hour Long Collective
All you really need to do to keep fit and have a decent cardio session is to walk for a few minutes at different intervals of the day to make a collective of 1 hour’s worth of walking. What does that mean and how do you do that? Try this: Walk for 10 minutes to your bus or train station, park 5 minutes away from where you’re going, do a 10 minute walk to and from lunch, do another 10 minute walk to and from dinner, go on another 10 minute walk to the train or bus station or your car at the end of the day, and you can achieve an hour’s worth of walking! You don’t have to do a straight hour of walking if you don’t have the time, all you have to do is fit in a few minutes of walking throughout your day to get to your goal of an hour of walking every day.
If you have a little bit more time, one of the most effective walking exercises to lose weight is to do an inclined walk. This entails walking on an incline (up a hill or on the treadmill) for 20 minutes. Walking uphill will activate and tone your muscles more. Along with your regular walking routine, this should effectively help you drop those pounds even faster.
The Hour Long Weekend Walks
During the weekend, it’s nice to take some time to relax. A good walk around the neighborhood or nearby park can be good for relaxation but it will also be a good workout for you without having to be too straining. Hour-long walks are one of the best ways to burn those calories. If you’re choosing to walk around your neighborhood, plan your route to achieve your goal of walking for an hour. If you have a dog, you can go ahead and spend some quality time and bring them along for your walk. That way, you’ll both get a good workout in! If you want to spend time with some of your friends over the weekend, ask them to come along with you for your walks, invite them to the park and make the most of a nice day.
The Fast Walk
This is a good way to get your workout in if you’re running some errands. Simply warm up for 5 minutes and then start walking as fast as you can for 10-20 minutes. You can do this on a treadmill, on a walk with your dog, or even on a walk to your local supermarket to buy your groceries. The farther, longer, and faster you walk, the faster you burn those calories!
The Stretch and Walk
Stretching during a walk is a good way to keep your muscles long and limber. Do some arm and leg stretches every so often while you’re doing your walking workout. Put one arm behind your head with and stretch it by grabbing your elbow and pulling it to the opposite side gently and do the same on the other side. Or hug your arm to your chest and stretch it to the opposite side and then do the same on the other side. For the legs, go into some lunges while you’re walking from time to time to stretch out those muscles but also tone your thighs, legs, and buttocks.
The Tone and Target Walk
You may think that walking is an exercise that can’t really target desired areas where you want to concentrate losing extra fat, but on the contrary, walking can tone specific areas, too! Tone and target that belly fat by contracting your muscles while you walk and marching your feet as high as you can. This will act as a sort of upright sit up that you can do while walking. Do this for as long as you can and until you feel the burn. For your arms, you may want to invest in an exercise band. The resistance of the band when you do some arm exercises while you walk will tone up your arms effectively. You can hold the band wide over your head and stretch it until your arms bend slightly. Or you can hold the band in front of you at about shoulder height with your elbows bent and stretch it out and back again. Do each of these exercises for about 25 reps and you’ll have some toned arms! For your butt, thighs, and stomach, walk up some steep stairs and then back down again for as long as you can. Once you feel the burn in your muscles, that means you’re doing it right!
The Warm Up and Cool Down
If you do one of the more intense walking workouts, don’t forget to warm up for 5 minutes by walking at a lower pace before starting, and then cool down immediately after for 5 minutes at the same low pace. This will help avoid muscle pain and cramps if you’ve had an intense walk. Warming up and cooling down will also up your calorie burn!
Step Up Your Game
Walking is a great way to keep fit and lose weight if you don’t like going to the gym. It’s a gentle but intense workout that will help you burn those calories and tone your body. It’s also really convenient! Just squeeze in a few minutes of walking every day by making a few different choices. Pretty soon, you’ll be hitting that 10,000 step goal like it’s nothing! So start your walking workout now and step up your game!