21-Day Walk a Little and Lose a Lot Challenge

No gimmicks that walking is one of the most suitable and productive exercises around. Yet it can be hard to get into or stick to a walking routine because you might think you need to walk for an hour (or more) to have a nice workout. However – it’s not so. These 4 walking exercises from personal trainers around the country that'll help you cut calories and maintain your cardiovascular fitness—all in 10 minutes or less. (Diminish calories and gain muscle—all while improving your mood—with our 21-Day Walk a Little, Lose a Lot Challenge!)

You'll see both "high knees" and "walking mountain climbers" interspersed throughout this outdoor walking exercise, from Bitsy Earl, a personal trainer at Crunch Fitness in the city of New York. These moves help out cut calories because they engage more muscles and joints than does walking alone.


Minute 1: Walk quickly at a rate of perceived exertion (RPE) of 6 out of 10. For the next 30 seconds: Walk while bringing your knees as high to your chest as you maximally can at a RPE of 8 out of 10. For the next 30 seconds: Repeat brisk walking at a RPE of 6 out of 10. For the next 30 seconds: "Walking mountain climbers" at a RPE of 8 out of given 10. To do these, bring your right elbow across your body to your raised right knee, then do again on the left side and keep on repeating, alternating sides. Do this 2-minute walking interval training for 5 times, for a total of 10 minutes.


The Amped-Up Treadmill Workout

The 1-minute hill intervals in this workout improve leg strength by activating your glutes and hamstrings. In addition, the arm exercises you'll do when you lower the incline during your recovery minutes of the walk make your core muscles stronger as you coordinate moving your arms in a different way while walking, explains Meghan Kennihan, a personal trainer and RRCA/USAT run coach in Chicago, who created this workout program.

  • Minute 1: Walk quickly at 3 or 3.5 MPH
  • Minute 2: Speed it up to 3.5 or 4 MPH, which you'll keep for the next 7 minutes
  • Minute 3: Increase the incline to 5%
  • Minute 4: Back down to a 1% incline, add overhead arm raises
  • Minute 5: Now 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 one more time
  • Minute 9: Increase the incline to 8%
  • Minute 10: Back down to a 1% incline and slow down the speed to 3 MPH or less to cool down.

The Stair-Climbing Blaster

Walking on an upward angle, including stairs climbing, adds just sufficient resistance to an otherwise low-intensity workout to diminish excess calories. Your posterior chain muscles, such as the hamstrings, glutes, and calves – all will work. Try this regime from Mike Clancy, a personal trainer in New York City. (You'll want to choose a stairway with multiple flights.)

Watch : Walk After Every 4 Hours

  • Minute 1: Walk up a staircase at suitable pace.
  • Minute 2: Walk back down.
  • Minute 3: Choose your pace so you increase the number of flights you walk up.
  • Minute 4: Walk back down, once more at a slightly faster pace than minute 2.
  • Minute 5: Walk back up the staircase without holding onto handrail, either staying at that faster pace or slowing your speed a little.
  • Minute 6: Walk back down.
  • Minute 7: Walk back up the staircase without holding onto the handrail, at a pace you feel safe.
  • Minute 8: Walk back down.
  • Minute 9: Walk up the staircase at comfortable pace, but this time holding onto the handrail.
  • Minute 10: Walk back down at slow pace to cool down.

Note: To speed up your calorie burn even more, do the entire 10-minute stair climbing exercise without using the handrail.




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