28-Day Challenge (Day 13) "Walking Workouts to Burn Fat and Boost Energy"

Walking Workouts to Burn Fat and Boost Energy

 

 

 

7. Walking Workout: Brainpower Booster                                                                                      Time: Under 20 minutes

Changing the direction you walk—forward, backward, or sideways—keeps your mind alert, turns up your calorie burn, and activates some often-underused muscles, such as your outer and inner thighs. This routine is best done on 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.

 

8. Walking Workout: Head for the Trees                                                                        Time: 5+ minutes 

A dose of nature can boost your mood and energise 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. That’s because there are fewer distractions and it’s more relaxing.

 

9. Walking Workout: Double-Duty Toner

Use a pair of walking poles ($90 and up). Research shows they can boost calorie burn by up to 46% and get your arms and core involved for all over firming. The poles also reduce impact on your joints.

 

(Weight Loss Tip Of The Day) 

Add Cardiovascular Exercise: Example: Walking, running, rowing, stepping, swimming and using a cross trainer. You will burn fat for the duration of the exercise and also condition your heart, lungs, respiratory system and feel good. Make sure you exercise in moderation.

 

Tomorrow: The intensity at which to train.

 

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28-Day Challenge (Day 11) "Walking Workouts to Burn Fat and Boost Energy" Workouts to Burn Fat and Boost Energy

Walking Workouts to Burn Fat and Boost Energy

   

Whether you want to burn fat, boost energy, lift mood, or just be a bit more toned in a few important places, we have the workouts for you.

1. Walking Workout: Treadmill Slimmer 
Time: 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. Try this routine from Lee Scott, creator of the DVD Simple Steps for a Great Walking Workout, to blast more than 150 calories* in half an hour.

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. *Calorie burn is based on a 150-pound person and will vary depending on weight, walking speed, and workout duration.

2. Walking Workout: Drop-It-Fast Sprint
Time: 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 workout, aim to walk faster and go farther than your initial turnaround point.

3. Walking Workout: Mega-calorie Burner
Time: 60+ minutes (Perfect for the weekend!)

Hour-plus workouts can crank up your post-exercise calorie burn nearly fivefold, compared with a 30-minute walk. That’s on top of the nearly 350 calories you’ll melt during your walk. This can also get you in shape to take on a bigger goal, such as a half marathon (13.1 miles) or a multi-day fund-raising walk. It’s also a social way to slim down: Plan your route so you meet up with friends, and walk with each for part of your route. “Meeting someone along the way helped keep me from getting bored,” says Prevention reader Kim Kline of Jefferson City, MO.


(Weight Loss Tip Of The Day)

Eat Breakfast. Build in the habit of eating Breakfast as Breakfast is the most important meal of the day. Additionally, combine light weight training with aerobic activity; such as walking, running, rowing, or using a cross trainer machine and you will burn even more fat and calories; because of a higher metabolic rate.



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