28-Day Challenge (Day 14) "Walking Workouts to Burn Fat and Boost Energy"
Walking Workouts to Burn Fat and Boost Energy
10. Walking Workout: Treadmill Booty Blast Time: 25 minutes
No outdoor hills to give your glutes a workout? Here’s a fun
treadmill routine from Tracey Staehle, a Connecticut-based trainer and
creator of the DVD Walking Strong. Reports Prevention reader
Carrie Pasquale of Petal, MS: “I could really feel it in my butt.” You
can do the full 25-minute routine or just 1 or 2 of the 5-minute hill
climbs for a shorter session.
11. Walking Workout: Arm Shaper Time: 20 minutes
Grab an exercise band and do these moves while you walk to firm your upper body.
The workout: Start 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 the resistance band around
your 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.
12. Walking Workout: Butt Firmer Time: 16+ minutes (Outdoor challenge!)
Walking uphill activates 25% more muscle fibers for faster firming
than strolling on flat terrain. For best results, find a hill that takes
2 to 2 1/2 minutes to climb and try this workout from Judy Heller, a
certified personal trainer and master race walker in Portland, OR.
The workout: 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.
(Weight Loss Tip Of The Day)
Moderate Intensity: Work at 60-70% of your maximum heart rate. Breathing heavier than at rest, but not gasping for breath. Your goal is fat loss, not exhaustion.
3 Sessions Per Week: After your weight training or strength training session; aim for a 15min cardio warm up. Slowly build up in each session; to running for 30mins and always finish with a cool down of 10 mins, at a much lower level of intensity.
Elliptical Trainer: Aka the cross-trainer. There are many cardio machines you can choose from, but this one remains my favourite.
Tomorrow: The Ultimate Fat Loss Strategies
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