Walking Workouts to Burn Fat and Boost Your Energy
Whether you want to burn fat, boost energy, improve your daily outlook, or just be a bit more toned, we have a few workouts that will fit your need. They’ve all been road tested by case studies and are ready to deliver the results you’re looking for. Pick your goal and discover new, fun ways to achieve it. Michele Stanten, author of Walk Off Weight, designed several of these workouts.
Here are some suggestions and walking workouts by specific goals. Choose the one that’s right for you and start working toward achieving the body you've been trying for. Anyone can change their lifestyle with consistency and commitment, we believe in you!!!
*Calorie burn is based on a 150-pound person and will vary depending on weight, walking speed, and workout duration.
1. Double-Duty Toner
Try using a pair of walking poles as you take that stroll. Research shows they can boost calorie burn by up to 46% and get your arms and core involved for allover firming. The poles also help reduce the impact on your joints.
2. Butt Firmer 16+ minutes
Walking uphill activates 25% more muscle fibers for faster firming than strolling on flat terrain. For best results, find a hill that takes 2 minutes to climb
Warm up at an easy pace for 5 to 10 minutes. Then walk up and down the hill; follow with 2 minutes of brisk walking on a level surface. Repeat the hill and level walk for your desired workout length. Finish with 5 minutes of easy walking to cool down.
3. Treadmill Booty Blast 25 Minutes
No outdoor hills to give your glutes a workout? Here’s a fun treadmill routine you can try!
Warm-up 0:00–4:59 2.5 0
Increase speed 0.2 mph and incline 1% each minute.
5:00–9:59 3.3 5
Maintain speed but increase incline 1% each minute.
10:00–10:59 3.4 5
11:00–11:59 3.5 5
12:00–12:29 3.7 7
12:30–12:59 3.7 5
13:00–13:29 3.8 8
13:30–13:59 3.8 5
14:00–14:29 4.0 10
14:30–14:59 3.5 5
15:00–19:59 2.6 10
Maintain incline as you increase speed 0.3 mph each minute.
20:00–25:00 3.4 4
Decrease speed 0.2 mph and incline 1% each minute
4.Brainpower Booster Under 20 Minutes
Changing the direction you walk—forward, backward, or sideways—keeps your mind alert, increases your calorie burn, and activates some often-underused muscles, such as your inner and outer thighs. This routine is best done on a semi-flat surface such as a school track (most are 1 ⁄4 mile around). The Workout
Lap 1: Start at the beginning of the curved part of the track. Walk as you normally would to warm up for a full lap.
Lap 2: Turn sideways so right foot is in front. Sidestep or shuffle around the curved part of the track.
Walk backward on the straight section.
Sidestep through the next curve with left foot in front.
Walk forward on the straight section.
Lap 3 Repeat lap 2, walking sideways, backward, sideways, and forward.
Lap 4 Walk forward, slowing your pace to cool down.
This is a 1-mile walk if you use a 1 ⁄4-mile track. You can do more laps to extend it or work up to doing half or even full laps of each type of walking.
5. Indoor Leg Toner 5 Minutes
Do this quick workout anywhere there are stairs to double your calorie burn. Walk up and down 1 flight normally.
2. Slowly walk up sideways, crossing bottom foot over top. Keep head up. Walk down normally. Repeat, facing the opposite direction.
3. Step up on first stair, then down, starting with right foot (right up, left up, right down, left down) 10 times.
Repeat, starting with left foot.
4. Climb stairs 2 steps at a time; come down quickly using each step.
5. Run up; walk down normally.
6. Repeat numbers 4 and 5 another 4 times.
7. At bottom, place right foot on first or second step, bend knees, and lower into a lunge. Keep right knee directly over ankle as you do so. Push off with right foot to return to start. Repeat with left leg. Alternate legs for 20 lunges, total.
6.Super Fat Blast 10 minutes
Crank up the intensity with metabolism-revving bursts of high-impact activities. You’ll burn nearly 70% more calories than if you walked at a steady pace.
0:00–2:59 Warm-up, easy to moderate pace
3:00–3:59 Brisk walk
4:30–5:29 Fast walk
5:30–5:59 Jumping jacks in place
6:00–6:59 Fast walk
7:00–7:29 Side jumps, feet together, in place
7:30–8:29 Fast walk
9:00–10:00 Cool-down, easy pace
7. Arm Shaper 20 minutes
Grab an exercise band and do these moves while you walk to firm your upper body.
The workout starts with 4 minutes of easy walking. Then pick up your pace to a moderate intensity and do the first exercise for 25 reps. When you’re finished, drape band around neck and speed up to a brisk pace, like you’re in a hurry, for 2 minutes. Repeat the 25-rep. toning/2-minute brisk-walking intervals until you’ve done all the exercises.
Cool down with 4 minutes of easy walking. You can make moves harder by placing hands closer together so you’re using less band, or easier by separating hands for more slack.
Loop band around back. Hold each side with palms up, elbows bent in at waist, forearms angled out to sides
Keeping shoulders down and back, press hands up and away from body to about shoulder height.
Slowly lower to start position.
Chest Circle With band around back, extend arms in front, crossing wrists
Circle arms out to sides
Bend elbows and bring hands in to chest. Repeat, crossing opposite arm on top.
Back Pulldown Hold band wide overhead.
Lower arms, keeping elbows bent slightly
Pull band down behind head. Slowly return to start position.
Triceps Toner Hold band at shoulder height in front of you, hands wide, elbows bent 90 degrees
Keeping upper arms still, straighten arms and press hands out to sides
Slowly return to start position.
30 Minutes Treadmills are the perfect excuse buster— no need to worry about weather, traffic, or darkness. Seeing your speed increase as you become more fit is also a huge motivator.
Great Walking Workout, to blast more than
150 calories* in half an hour.
TIME ACTIVITY SPEED
0:00–4:59 Warm-up 3.4 MPH•
5:00–10:59 Phase 1 (repeat intervals below for 6 min)
60 sec speed interval 4.0 MPH
60 sec recovery interval 3.4 MPH
11:00–15:59 Phase 2 (repeat for 5 min)
40 sec speed interval 4.2 MPH
20 sec recovery interval 3.4 MPH
16:00–20:59 Phase 3 (repeat for 5 min)
30 sec speed interval 4.4 MPH
30 sec recovery interval 3.4 MPH
21:00–25:59 Phase 4 (repeat for 5 min)
20 sec speed interval 4.6 MPH
40 sec recovery interval 3.4 MPH
Cool-down 3.4 MPH
Start at a comfortable speed. Increase 0.6 mph from there for Phase 1 speed intervals. For each subsequent phase, increase your speed intervals by 0.2 mph.
9.Belly-Busting Walk 10+ Minutes
High-intensity workouts like these can shrink 5 times more belly fat than moderate intensity workouts. To zero in on shaping your abs, use these toning tips during any walk: Focus on drawing your abs in toward your spine. Try to maintain the contraction throughout your walk, but don’t hold your breath. Imagine that your legs extend up above your navel. As one leg swings forward and back, that hip should follow. This slight hip swivel causes your lower torso to rotate, activating more ab muscles to tone your midsection faster.
10. Head for the Trees! 5+ Minutes
A dose of nature can boost your mood and energize you in just 5 minutes. If you exercise in a natural setting and go longer (a lunchtime stroll in a park or an all-day hike in the mountains), you can improve your memory and attention 20% more than you can by walking in an urban environment.
Firm Your Arms, Butt & Thighs By adding some toning moves or techniques to your routine, you can turn walks into total-body workouts and shape your legs and butt even faster. Aim to target each body area 2 or 3 times a week. For example, do the Sculpt All Over once or twice a week, and do a lower-body and an upper-body routine (or two) on alternate days. Don’t work the same muscle groups on back-to-back days. For speedier firming, do walking routines from other sections on in between days to melt flab and tone-up your muscles.
11.Drop-It-Fast Sprint 25 to 30 Minutes
The quicker you walk, the farther you can go and the more pounds you’ll melt off. Here’s a fun routine that burns as many as 175 calories*.
The Workout After warming up for 5 minutes, walk as fast as you can for 10 minutes. Note how far you went. Then turn around and walk back at a brisk pace, slowing your speed to cool down as you get closer to your starting point. Each time you do this work out, aim to walk faster and go farther than your initial turnaround point.
This is where a good, reliable Activity Tracker comes in handy. You’re working on getting fit and losing weight right. So why not track your routines so you can work on achieving better results. Check out the Fitbit Alta HR (shh its currently on clearance great pricing) and work on exceeding your personal goals.
12. The Stress Relieving Walk 10+ Minutes
Revitalize your mind and body with an easy walk of any length that includes these stress busting techniques from Carolyn Scott Kortge, author of Healing Walks for Hard Times.
Step 1 Focus on your feet. Feel the firm ground beneath you as each foot rolls from heel to toe. Try to hold awareness of your steps for 2 to 3 minutes.
Step 2 Turn your attention to breathing. Lift your torso to stand upright and increase lung space. As you inhale, imagine you are drawing in renewed energy. Exhale tiredness and pain. Let fresh life flow into your lungs and your cells.
Step 3 Mentally talk to yourself. Taking Fresh air in, Stale Air out as you breathe can help you maintain your focus which can provide you with more Energy, A Brighter Mood and just generally having a better outlook on the day. Even a 10-minute stroll can instantly recharge your energy by increasing circulation. Go for 30 minutes and you could get a whopping 85% energy boost, research shows. And to really wake up your body and brain, try these stimulating walks that get your mind and senses working too. The good feeling may last up to 12 hours! Anytime you need a quick pick-me-up, try one of these routines. These workouts can also help if your goal is to lose weight or firm up.
Now that you guys have been given a dozen routines to watch that scale count backwards, we encourage you to take it slow to start and set goals for yourself. If you’re serious about changing your lifestyle to a healthier we recommend Forerunner 35 as a nice starter to keep track of your starting point and your progress throughout this journey. Remember change is a good thing so don’t forget to change up your routines, you want to keep an element of surprise to keep you motivated. If I’m having a tough day with motivation, I like to walk somewhere that I have a chance of seeing wildlife or water, what are some of your favorite elements of surprise to add to your routines?