There’s no better place to get your fitness game going than outdoors. Test your endurance with these four walking workouts.
Walking is one of the best ways to improve fitness and burn calories, especially if you’re pushed for time. We’ve devised a doable routine that gets results fast.
Walking Workout 1
The long, slow fat-burner (40 minutes)
Start at a slow-to-moderate pace for 5 minutes. Then speed up to a brisk pace for 5 minutes. Repeat a total of 4 times.
Walking Workout 2
The hilly one (25 minutes)
Start at a slow-to-moderate pace for 5 minutes. Then speed up to a brisk pace for 5 minutes. Repeat a total of 4 times.
Option 1: Outside
Find a route that includes at least 15 minutes of hillwalking. Start your 25-minute route with a 5-minute walk at a moderate pace on a flat part of the route. Then aim for a moderate pace on the uphill section, and a moderate to brisk pace back on the flat.
Option 2: Treadmill Hill
Workout 25 minutes in total. All speeds should be 5.5 km/h.
– 4 minutes on 2% gradient
– 3 minutes on 5% gradient
– 3 minutes on 8% gradient
– 4 minutes on 5% gradient
– 3 minutes on 9% gradient
– 2 minutes on 2 % gradient
– 2 minutes on 1% gradient
– 4 minutes on 8% gradient
– Cool down
Walking Intensity Guide
Slow Pace: 3-4/10 effort
Moderate Pace: 5/10 effort
Brisk Pace: 6-7/10 effort
Fast Pace/Power Walk: 8-9/10 effort
Walking Workout 3
The one with the park bench (20-25 minutes)
Select a route with a park bench. Warm up with a 10-minute brisk-paced walk. Then complete this top-to-toe workout using the park bench:
Bum Blitzer:
Position yourself a couple of feet behind the back of the bench and hinge forward from the waist (holding on to the top of the bench). Extend right leg into the air so your thigh is parallel to the ground and kick your heel a few inches upwards before lowering to start position. Do 30 reps, then switch legs.
Sideways Step-Up:
Step up onto the bench with your left leg as you extend your right leg out to the side at hip height. Lower both feet back onto the ground and repeat. Do 15 on each side.
Bench Balance:
Sit on the edge of the bench with your hands resting on the sides of your legs, feet off the floor. Hinge back from the waist and extend legs out in front of you. Return to start and repeat. Do 20 reps.
Waist-Whittling Lunge:
Standing on your left leg, rest your right foot on the edge of the bench. Hinge forward from the waist and extend your arms out to either side. Bend your left knee as you sweep your right arm past your left leg and back again. Repeat for a total of 15 reps before changing sides.
Park Bench Push-Up:
Position hands shoulder-width apart on the edge of the front of the bench and take a long stride backwards on each leg. Ensuring your body maintains a straight line from shoulders to ankles, bend elbows and lower chest to bench until elbows reach a 90° angle before straightening to start position. Do 12-15 reps.
Walking Workout 4
The short, sharp quick fix (20 minutes)
– Moderate pace for 2 minutes
– Brisk pace for 2 minutes
– Fast pace for 4 minutes
– Slow pace for 1 minute
– Fast pace for 4 minutes
– Moderate pace for 2 minutes
– Fast pace for 2 minutes
– Moderate pace for 2 minutes
– Fast pace for 1 minute
– Stroll to cool down
Tips And Tricks To Boost Your Daily Step Count
1. Keep a spare pair of sneakers at work so if you feel the urge to take a lunchtime stroll or a walk after work, you’re prepared.
2. Befriend a step tracker. Gone are the days of bulky pedometers. Apps such as Moves and Human will clock steps, estimate calorie burn and basically make getting off the bus a stop early feel worthwhile.
3. Make the most of workplace opportunities to walk. Use the toilet on another floor, visit colleagues at their desks instead of emailing them, and choose the stairs instead of the lift.
4. Set phone and computer alarms to get you moving on the hour every hour. Coffee runs, photocopying, trips to the printer all add up.
5. Take post-meal walks on evenings and weekends. Taking time out with a friend or family member when you have time to spare can be both relaxing and rewarding.
Cardio Corner
At the gym, include interval sessions on the cardiovascular machines (treadmill, cross trainer, bike) of 20-25 minutes, combining fast speeds/high resistance with slower, easier intervals. Or try a circuit spinning class.
Short, Sharp Sessions Will:
– Increase fitness
– Burn many calories
– Boost your metabolic rate
And Make Sure You Also Include:
Slower paced, steady cardio-state sessions at between 5-7/10 intensity of effort for around 40-45 minutes.
Long Slower-Paced Sessions Will:
– Maintain good aerobic fitness while preventing burnout
– Minimise injury risk
– Burn calories
Extract From: Fityfedecember 2021.
Photographs: Galioigetty Images, Uns Plash
