Exercise 1: Warm-up walk
Start by walking at a comfortable pace.
Maintain this pace for 5 minutes to gradually increase your heart rate and warm up your muscles.
Relax your shoulders and keep your torso tight.
Exercise 2: Increase walking intensity
After warming up, increase your walking speed.
Keep this walking pace for 3 minutes, the goal is to increase your heart rate.
Swing your arms naturally and maintain good posture.
Exercise 3: Walk quickly
Move as fast as you can without having to jog.
Maintain this pace for 1 minute, focusing on fast, strong strides.
Use your arms to push your body forward while keeping your torso tight.
Exercise 4: Recovery walk
Slow down to a comfortable pace.
Walk at this pace for 2 minutes to catch your breath and prepare for the next exercise.
Take deep, even breaths during your recovery walk.
Exercise 5: Walk uphill
You can walk uphill or up stairs or set the treadmill to incline mode.
Walk uphill at a fast pace for 2 minutes.
If you exercise outdoors, you can walk backwards (downhill) at a comfortable pace as a recovery period.
Exercise 6: Walking with high knees
Walk at a brisk pace, lifting your knees up toward your chest.
Maintain this exercise for about 1 minute.
Keep your torso tight and avoid leaning forward or back.
Exercise 7: Walk to relax your body
Slow down to a comfortable and pleasant pace.
Walk at this pace for 5 minutes to gradually return your heart rate to normal.
Finally, you should focus on your breathing, take deep breaths and relax.
