1. 60-minute walking exercise
According to Nike Coach and Rumble Ash Wilking Coach, this is a simple walking exercise that helps your heart rate increase gradually:
12 minutes of "startup": Walk faster than usual for one minute, then 30 seconds to raise your knees or kick your heels. Do a total of 8 reps, alternating between raising your knees and kicking your heels.
40 minutes of "activity": Walk for 5 minutes at a fast pace, then 2 minutes at a slower pace. Do a total of 8 reps.
8 minutes of "restoration": Walk slowly for 8 minutes.
2. Combining walking and jogging
Incorporating a few minutes of jogging into your walking routine will help burn calories and "increase appetite suppression hormones":
Walk for 10 minutes.
Run for 5 to 10 seconds a minute.
Do this for 30 minutes a day.
3. "Sporting water" walking exercises
According to the health website Prevention, this exercise can burn up to 175 calories. The faster you walk, the further you can go and the more calories you burn.
First, warm up by walking briskly for 5 minutes. Then walk "as fast as possible" for 10 minutes. Pay attention to how long you have traveled and return at that same distance at a fast pace. When you get closer to the starting point, you reduce the speed more slowly.
Each time you do it, aim to walk faster and walk further so that the exercise can bring long-term results.
