Walk This Way: A Walking Exercise Guide

Some walking workouts you can try
(with help from verywellfit.com)

• Alternate between regular and brisk walking
  • Alternating a regular and faster brisk walking pace can work more leg muscles including your glutes, quads, hamstrings, calves and hip adductors. In time, your body will strengthen, and your cardiovascular endurance will increase, allowing you to walk at a quicker pace for extended periods.
  • Example: Walk a comfortable speed for 5-10 minutes to warm up. Walk at a brisk pace for 1 minute. Walk at a normal pace for 1 minute. Repeat for 30 minutes.
    
    
• Power Walking
  • Power walking is like regular walking but is done at an overall faster pace, while adding your arms into the mix. Think of power walking as “almost running” except one foot must always been in contact with the ground to be considered power walking.
  • To power walk, your steps should be shorter apart than when you walk at a regular pace. Long strides while trying to power walk can slow you down and can put more stress on your joints. You can also use your arms to gain momentum, which in turn works your shoulders and upper back, tests your balance and stability, and gives you a nice glute workout.
    
    
• Walk an incline (stairs or hills)
  • If you don’t have time for a long walk and want to get an effective workout, climbing stairs or walking hills are efficient at improving your cardio.
  • Example: Walk a comfortable pace for 5 minutes on a flat surface for warm up. Walk at an incline for 2 minutes at a steady pace. Walk downstairs or on a flat surface comfortably and rest for 1 minute. Repeat for 15-20 minutes.
    
    
• Walk with a weighted vest
  • For those wanting to amp up their walking workouts, wearing a weighted vest is a perfect way to take your fitness the next level. The added weight will work your cardio system more than a regular walk and increases the use of your glutes and calf muscles. The weight you add should be no more than 10% of your body weight. Most people start with 2-5 lbs and increase over time. There are weighted vests you can buy that have removal weights, so you can increase or decrease the lbs. as you go.