Step into Wellness with 6 Energizing Walking Workouts

Walking is one of those workouts that’s as mentally beneficial as it is physically beneficial. You don’t need to be a superstar athlete to reap the benefits of walking. You don’t need an expensive gym membership to start walking. The only equipment you really need are comfy clothes and sneakers, but if you want to upgrade your walk workout, consider getting workout accessories to help get you into the groove. If you’re looking to shake up your routine, now is a great time to step into wellness with these six energizing walking workouts.

1. The Treadmill Slimming Workout — When it comes to working out on a treadmill, you don’t have many excuses. You don’t have to worry about weather or traffic. You can walk on the treadmill first thing in the morning or at night before you go to sleep. There’s something quite motivating about seeing your speed or incline increase as you build your endurance. To do the treadmill slimming workout, start at a comfortable walking speed and increase by 0.6 mph as your phase 1 interval. For each following speed phase, increase your speed intervals by 0.2 mph. Do this for 30 minutes.
2. The Sprint Workout — With the sprint workout, you’ll work up a sweat, so it’s best to gear up with workout accessories to support this type of workout. The faster you walk, the farther you go. Warm up for five minutes and then walk as fast as you can for 10 minutes. See how far you went. Then, turn around and walk back at a brisk pace, slowing your speed as you cool down and get closer to your starting point. With each repetition, aim to walk faster and go farther than your initial turnaround point. Do the sprint workout for 25 to 30 minutes.
3. The Happy Workout — To look as happy as you’ll be feeling on this workout, accessorize with sustainable rings. They look great on you, and they’re easy on the planet. Happy planet, happy humans! This workout is a quick one that only takes about 10 minutes. Revitalize your body and mind with an easy, happy walk workout that includes stress-reducing breathing. Begin by focusing on your feet. Feel the firm ground underneath you as each foot rolls from heel to toe. Hold the awareness of your steps for two to three minutes at a time. Turn your attention to your breathing. Lift your torso to stand upright and increase your lung space. Inhale through your nose and then exhale all that stress through your mouth. Allow the air to fill your lungs. Have a mental dialogue with yourself, and think of at least three things you’re grateful for.

1. The Sculpting Workout — Walking can be more than a cardio workout. To engage in the sculpting workout, intersperse strength moves as you walk to get in your strength and cardio training. Mix it up with the lottery method by writing at least 10 no-equipment strength moves on pieces of paper. Vary exercises to hit all the major muscle groups, like tricep dips, walking lunges and planks. Drop them in a jar and draw out three before your walk. Warm up at an easy pace for about three to five minutes. Then, walk briskly for five to 10 minutes. Stop and do one of the random strength moves you picked for 10 reps. Repeat the brisk walking for five to 10 minutes, followed by our second strength move. Repeat the walking once more and then complete the third move. Cool down for five minutes at a slow pace. This workout should take about 25 to 40 minutes.
2. The Butt Firming Workout — Firm your butt in the great outdoors by walking uphill. Try to find a hill that takes about two minutes to climb. Warm up at an easy pace for five to 10 minutes. Walk up and down the hill and do two minutes of brisk walking on a flat surface. Repeat the hill and flat surface walk for your desired workout length. Finish with five minutes of slow walking for a cool down. The butt-firming workout should last about 15 to 20 minutes.

1. The Indoor Workout — On those days that you simply don’t have that much time or prefer an indoor workout, try this quick five-minute workout that you can do anywhere there are stairs. Double your calorie burn by walking up and down one flight normally. Slowly walk up sideways, crossing your bottom foot over your top. Keep your head up and then walk down as you normally would. Repeat this step by facing the opposite direction. Then, step up on the first stair, then down, starting with your right foot. Repeat this 10 times. Do the same with your left foot. Try climbing up the stairs two steps at a time, coming down quickly using each step. Run up and then walk down a flight of stairs. For your cool down, walk up and down the stairs at a normal pace one last time.

By utilizing any of these energy-boosting walking workouts, you’ll be able to make walking a regular part of your life. The American Heart Association recommends you walk at least 30 minutes a day, five times a week, to have better energy and health. Challenge yourself by varying your speed, course and time. It’ll help keep your walking routine interesting on your way to a healthier lifestyle.